Working Up to a 1-Rep Max (The Conjugate Way)

Most people overthink the max effort process. They either go too heavy too fast or get lost in the numbers. The Conjugate Method takes the guesswork out of it.

At its core, Conjugate is simple: rotate through different variations of your big lifts — squat, bench, deadlift — and work up to a max for that variation. Not a lifetime PR, not an ego lift. Just your best for today.

You’re not testing strength just to test it. You’re building it.

How it works

Start light and work your way up. I like to begin with triples — three reps at 135, 185, 225, and maybe 275. From there, start hitting singles. If your previous best on that lift was 325, go for 330. A 5-pound PR is a win.

*Adjust your weights according to your strength & skill level

That’s it. That’s how you stack progress.

The key is to focus on breaking your previous variation record, not your all-time record. If you keep doing that across all your lifts and variations, you’ll get stronger… without burning out or stalling.

What about between sets?

Use your time between sets wisely.

Hit your hamstrings, glutes, or lower back. Whatever helps get your body firing properly. Every lifter is different, so learn how your body responds.

This isn’t about complicating things. It’s about consistency, structure, and tracking your progress. You’re simply trying to beat your previous best on that variation by 5 pounds and repeat that process over time.

That’s how the strongest lifters in the world train.

You don’t need to hit a lifetime PR every week. That’s not sustainable. But if you beat your variation by 5 pounds every time it cycles back around? You’ll be stronger than ever before.

That’s the Conjugate way.