Generally, a full repetition takes between 4 to 6 seconds. 2 or 3 seconds to lift the weight, hold for a moment, and 2 to 3 seconds to lower it back.
Resting period
If you’re lifting heavy weights to develop strength and power, you should rest between 2 and 4 minutes. With moderate weights, the resting period should be between 1 and 2 minutes. Finally, with light weights rest between 30 seconds and a full minute.
Variety
You can also vary the amount of rest between sets. Remember, the smaller the resting period, the lighter the weight for the next set.
:: Proper form ::
Look at yourself
Exercise in front of a mirror so you can check if you’re doing the movements correctly.
Quality not quantity
How you lift the weight is more important than how much you lift.
