Resting is needed between sets to allow for blood circulation to the muscle.

Rest for at least one minute following each exercise session, alternating between exercise sets and rest periods.

Perform your 3 sets of each exercise in a decreasing workload fashion over the course of 12 to 18 repetitions of each exercise, gradually increasing the loads over time to a maximum of 30 to 40% of one repetition maximum and then returning to the low loads for the third set of each exercise. Perform the 4th, 5th, and 6th exercises for three sets in each work-relax training session (8 to 12 repetitions each), increasing the number of sets by one or two. A total of 3 to 4 work-relax exercise sessions on non-work days. Perform at least one session of 4 to 6 sets of 8 to 12 repetitions of each exercise on non-work days or on days when you will train at least four days a week.

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Rest during a typical workday, alternating between work-relax and work-hard-hard sessions, and use a total of about 2 to 3 hours per session to fully work the strength building zone. Perform at least one session of 4 to 6 sets of 8 to 12 repetitions of each exercise on days when you will train at least twice per week.