This week I started MAX-OT program, but because it's written many times that a work out mustn't exceed 30-45min, I split half of the train; one part day 1; second part day 3. So I must train in a week : 2 times a day for 4day and one time a day for 2 day.
But, I'll finish this week, to judge how much I can lift in each excercice and I'll really start next week the 5x/week, like it's in the website
But my questions are :
1. When I do my 5 warm up sets (as it's written in the program), is the "30-45 mins" of work out starting ? Or we consider that only when I start the FIRST SETS (that induce growth) I start the work out ?
2. It's designed to train a main muscle group and a "secondary" each day, but, in general, the secondary muscles group is needed (I mean, we use it) when we do our main muscle groups exercices. (for exemple, when I train shoulder, I use traps on every exercices).
So, must we warm-up the secondary muscle group before starting the "secondary muscles groups exercices" ?
3. Must we warm abs ?
4. Not really about MAX-OT, but, if coming back home I eat "foods" like ham, chicken breast etc, and not inevitably whey, do it work well ?
5. What do you "advice me" to take (food and supps) before and after workout and how ?