For me, the easiest way to figure out
proper workout volume / intensity is to use strength as the indicator for growth.
When it comes to workout out, building muscle mass
requires workout volume, workout intensity, and workout frequency and this workout plan has all three.
Also, with creatine supplementation the regeneration of creatine in muscles is quicker, allowing more frequent weight training sets and / or high intensity cardio training intervals, as well as the overall
higher workout volume.
The next key component is
lower workout volume, but higher workout frequency (to make sure you can recover quickly.)
In a superset style workout like this you can do every set to failure without
compromising workout volume because the «rest» between sets is so long and it just happens that during this «rest» you are doing two different muscle groups to failure.
This advanced extreme workout hits each body part every 5 days and it uses supersets to get
incredible workout volume in during short one hour workouts.
When it comes to muscle and strength gains, research shows that nothing can come close to deadlifting with good form and a
proper workout volume.
While
workout volume (total weekly training) and intensity are associated with overtraining,...
Keep in mind, this general formula is for someone on the lower end of daily physical activity and
workout volume.
I'd probably just start with 1 HIIT day to start and add more in after knowing I can recover and be consistent with
that workout volume.