depends on the exercise for me, though pretty close to what you do. if it's a chest/tris or shoulders day i do 30-45 seconds between sets with about 2 mins between exercises, i tend to rest about 1-1.5 mins between deadlifts and maybe 2-2.5 mins between barbell front/back squats or any taxing...
forgot to mention spotting. press the select/back button to draw that red arrow on top of your enemies heads for everyone to see. it's probably the most important thing to do especially if anyone plays recon and doesn't use a mic.
quickest way to level up is to help your teammates. replenish ammo, fix vehicles, drop medkits/revive or throw motion mines. if you stick to your squad constantly as a medic, you'll level pretty quick. as assault, you should help engineers constantly since they burn through ammo/rockets quick.
"puffing" your shoes was popular in the late 90's in the bay area. saw a lot of kids do it to k-swiss, shelltoes, questions, and on some air jordans when they came out. i'll admit i'm guilty of "puffing" my black/chutney xiii lows and indiglo xiv when i had them back then
just got this game and enjoying it so far. most of the rounds i've had on multiplayer have been all over the place lol. fools don't work together and all run in different directions, or everyone is a sniper for some reason. gets frustrating sometimes