I have a few questions concerning VJB. I've done Air Alert before, which is basically plyometrics, and I gained 5 inches with that without getting any injuries. Looking at VJB, I think it's time for me to do the novice weights workout, basically because I haven't done weights before. With that, I have a few questions:

BTW, I am 18 years old, 6'2, 160 pounds with 11% body fat.

1. When doing the Squat, deadlift, all of those exercises, what weight should I set the machine to? Is there an exact weight? The book doesn't tell you how many pounds you are supposed to squat, deadlift, etc.

2. Can you do the calf raises using the calf machine where you lie down and slowly push upwards with your toes, basically working out your calves? Or do you have to do them standing on stairs

3. Same as question #2, for the 1-legged calf raise, do you do these on the stairs? Or on the machine?

4. Do you do both workouts A and B on everyday that you train? For example, when you finish workout A, do you wait the three minutes and then do workout B?

Thanks alot, if you can answer these, I'd be grateful.