During the work-out programme it is ideal to have alongside another training partner to assist during lifting weights. This training or spot partner, can aid in the lifting of the weights when no more repetitions can be performed. This can help reduce the risk of over-straining the exercisedmuscles and assists in helping to reduce the risk of overstraining the tendons and muscles as a result of the weights pulling the muscles past the normal range of movement. The time spent between sets or exercises is of much controversy. It is debated whether longer will reduce the risk of injury. It has frequently been recommended that the best duration of time to spend between the sets is between ninety to one hundred and twenty seconds.
The time spent after the work out program is also as vital as the duration of time before and during the routine. This is a valuable time in which to do a stretching routine. In the recovery period, tendons, muscles and ligaments require optimal amounts of nutrients including protein and glucose to fully recover and adapt to the work out regime. It is during this time when muscle hypertrophy and increases in growth and muscularity occurs. The flow of nutrients, including protein and glucose to the tendons which will also increase the strength over the longer term and lower the chances of injury.

I’ve bolded this so you know how important it is. Read it and read it once more and don’t skimp on this.
Take care for now and good training.

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