Recommended training frequency, number of sets and rest between the sets are as follows:

1. To quickly progress from 0 to 10 reps: Train for 2 consecutive days, then take the 3rd day off. Do 3 sets of maximum reps and rest for 7 minutes between each set.
2. After reaching 10 reps, for even greater results (up to 13 reps or more): Workout every day. Do 2 sets of maximum reps and rest for 10 minutes between each set.

The more repetitions you do per set, the greater the need for a longer break during which your breathing and heart rate need to calm down, and your muscles need time to recover. Ideally, it's best if you lie down in Shavasana for about 3 minutes after each set.

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