Hi Sona! I haven't done any of the post workout cardio yet, but I plan incorporating them either after the workouts or on my off days.
The volume is just a number, but what it represents is great knowledge when comparing one workout to another. Basically, I am taking how many reps I do for each set and multiplying it by the weight for that set. For example, 3 sets of 15 for squats at 135 pounds each rep of every set is the same as 45x135 = 6075. Next time I do workout A, I know I need to beat total volume of 6075. Well, it's easy to think, 'just add some weight and you'll beat it'. Which is correct, but it's extremely useful when you change set/rep parameters, like going from 10 sets of 3 to 5 sets of 5. Its a lot harder to know if you did more or less 'volume' between the two workouts because you are using different weight with different set/rep schemes. In the end, volume will tell you what exercise yielded a record or not, you always want volume to be higher than the previous.
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