My Daily Blog

This is a personal blog and there is nothing here of interest. You should rather go to the articles pace, for the information I would like to share.

Workout Program

Workout Program

Most workout plans are fixed, meaning you have to perform the prescribed method, even if your body or workout schedule changes. With fixed plans, you also cannot change an individual exercise and easily understand how the broader workout is affected.

My workout plan will be dynamic and re-optimize to appropriately incorporate exercises targeting muscle groups based on their recovery rate and focus area.

A number of core-body exercises that target the abdominal and lower back muscle groups will be included as much possible as these muscle groups act as the muscular foundation, allowing you to perform proper technique and push the volume and intensity of exercises targeting larger muscle groups.

Sets, Reps & Weight

The sets, reps & weight will be calculated using a modified 'Prilepin’s formula'.

My approach first computes a One-Repetition Maximum using a modified Brzycki formula and I then apply the Prilepin formula to find the optimal sets, reps and weight scheme.

Sets, Reps & Weight is also based on the non-linear periodization resistance technique, which alters the intensity/volume relationship in every workout. With this technique, I may not hit my limit or max effort in every workout, but the method will ensure that intensity and volume are varied and periodically increased over time. This ensures maximum effectiveness for both hypertrophy (muscle gain) and burning away excess energy.


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Certified Banting Coach

A Certified Bating Coach (CBC) is a handpicked, passionate Banter with a successful Banting story, certified by the Real Meal Revolution through it's training program, armed with the knowledge and skills to run Banting groups, provided with tools, recipes, meal plans, and LCHF content, and dedicated to help you achieve your weight-loss goals View More 


Certified By
Real Meal Revolution

Handpicked and certified by Real Meal Revolution through their training program

Recognised By
The Noakes Foundation

Research organisation which procures funds for independent LCHF/HCLF nutrition research

Contact Me
082 447 4201

International: (+27) 82 447 4201

Skype: guss.davey

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    About Me

    Certified Banting Coach in the Garden Route / Eden district of South Africa. Face to face group coaching in George, Wilderness, Sedgefield and Knysna, either in English or Afrikaans.