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The Renew System eBook by Frank free download (.pdf). You need to recover between sets and workouts, but make sure you’re not taking too long. While resting between sets is important, resting too much can have the opposite effect. If you’re taking breaks that are too long, your heart rate lowers, which stops your body from refueling your muscles. Aim to rest anywhere from 30 to 90 seconds in between each of your sets. Again — this will maximize the amount of calories you’re burning, and the amount of muscle you’re building.