well the general rule of thumb is to add weight to the bar every 4 workouts. Allow your body to adapt to a certain weight and then keep progressing.

Assuming you are performing an exercise twice a week. You can add weight every two weeks. You can add 5lbs to an upper body lift like the bench press or the overhead press and 10lbs to lower body exercise like a squat or a deadlift.

But it’s important to perform a full body dynamic mobility warm up before you work out in order to activate your core and prepare your joints for the training session.

Make sure you perform certain warm up sets for the main lift.

Doing 2-4 sets of progressively heavier weights with descending weight is important.

Set 1 – 10 reps,

Set 2 – 7 Reps,

Set 3 – 5 Reps,

Then perform 4-5 main sets.

When you record your progress over 1 year, you would be lifting 60lbs additional weight over a period of 1 year (adding 5lbs to an upper body lift every month working out once a week).

When you evaluate your progress over a 1 or 2 year period making small additions every month(5lbs to the upper body lift every month and 10lbs to the lower body lift) the strength gains would make sense.

There will be a phase in your training you might hit a plateau, at that point of time, it’s important to de-load, back off, rest and then resume training. Recovery is an essential part of progress.

Hi Abdul, I am not sure if this the first time you are deadlifting or you have been deadlifting for some time now.

By all means deadlifting 110 kgs is remarkable.

If you want to determine your baseline of strength this how it’s done : -

A) Lower Body Lift :

Novice 0.75 X BodyWeight

Beginner 1 X Body Weight

Intermediate 1.5 X Body Weight

Advanced 2 X Body Weight for 1 Rep ( 1 RM or 1 Rep Max)

In your case, you weigh 64 kgs, so you should be able to squat or deadlift 64 X 1 = 64kgs as a beginner. Deadlifting 110kgs, for the first time when you are relatively new to lifting is spectacular . This shows you are already at an intermediate level of strength at your body weight.

B) Upper Body Lift

Novice 0.5 X Body weight

Beginner .75 X Body Weight

Intermediate 1 X Body Weight

Advance 1.5 X Body Weight

for 1 Rep ( 1 RM or 1 Rep Max)

You can use this formula to calculate your 1 RM.

1 RM Calculator

Weight x Reps x 0.0333 + Weight = Estimated 1RM

Hi Randomgyuyrandy2k, you need to drop 3kgs in 20 days. It’s challenging but possible.

You need to reduce your overall caloric consumption. Your macronutrient intake should lean towards protein, cut down carbohydrates (fruits and vegetables) and minimal essential fatty acids, (nuts and fish). Watch your salt intake and water consumption.

Having said that you need to have enough energy ( carbohydrates = energy ) to train for your competition.

You should continue lifting weights in this phase but not at your maximum intensity.

Focus on the main lifts:- Squat, Deadlift, Bench Press, Overhead Press at 60 to 70 of your RM (Rep Max)

Use dumbbell or kettlebell complexes to enhance your conditioning or strength endurance.

Day 1: Main Lift : Squat at 75 % of RM , 6 to 8 reps, 3 to 5 sets.

Complex 1: 6 minutes (4 Rounds)

Dumbbell Snatch/DB Bent Over Row - 7 reps

Burpees/ Jumps - 20 seconds

Jumping Jacks - 30 seconds

Complex 2 : 6 minutes ( 3 rounds)

Pull-ups + Lunges + Push-ups + Bridges.

Day 2 : Cardio - 15 to 20 minutes - steady state. Core training. Judo training.

Day 3: Main Lift : Deadlift, at 75 % of RM , 6 to 8 reps, 3 to 5 sets.

Complex 1: 6 minutes (4 rounds)

Dumbbell/Kettlebell Clean and Press - 7 reps

Dive Bomber Push-ups - 20 seconds

Double Bounds/ Jump Rope - 30 seconds

Complex 2 : 6 minutes ( 3 rounds)

Inverted Row + Lateral Lunges + Dips + Hip Thrusts

Day 4 : Same as Day 2

Day 5: Main Lift : Bench Press - at 75 % of RM , 6 to 8 reps, 3 to 5 sets.

Complex 1 : 6 minutes (4 rounds)

Dumbbell/Kettlebell Cleans : 7 reps

Mountain Climbers : 20 seconds

Alternating Reverse Lunges : 30 seconds

Complex 2 : 6 minutes (3 rounds)

Chin-Ups + Goblet Squats + Sprawls + Hollow Body Hold

Day 6 : Same as Day 2

Day 7 : Hip and shoulder mobility exercises to stay injury-free + foam rolling