On the top of the page, Free Guide -- Beginners Guide, I've been doing those basic ones for a month now, the experts on this site says I should stick with them for about this long then a month break, then most likely I should see gains, then move on to more advanced exercises.
So far I still can't see my own gains, but try for yourself and let me know your progress!
EDIT: however I did get a Lig pop..
