it says:Application Submitted! Please be patient while we review your application, you will be notified when it is approved. In the mean time, feel free to browse our website and our wiki ([link]) for loads of information about AWNW!
I thought you only built muscle during the first 10 minutes of a work out... anything after that was just damaging to the body. 5-10 minutes to stretch warm up, 10 minutes workout, 5-10 minutes cool down