How to Build to a 1-Rep Max (1RM)

Building to a 1RM is about progressively increasing load while managing fatigue so you’re primed for your best lift. Here’s a quick rundown on how best to approach it.

General Warm-Up
We start every class in CFG with a general warm up. The goal is to raise your heart rate and mobilise the joints involved (usually 5–10 mins)

Movement-Specific Warm-Up
Next up we start drilling the movement. Usually with an empty bar or a very light load. The focus here is on perfect reps and consistent positions (e.g. set-up, receiving, overhead position.)

Progressive Load Increases
Following this we’ll start adding load. Increase the weight in controlled jumps, reducing your reps as the load rises:
Rough guide: Light sets: 3–5 reps, Moderate sets: 2-3 reps, Heavy sets: 1–2 reps

Rest More as It Gets Heavier
Short rests early on, then 2–4 minutes for heavier attempts to ensure full recovery.

Approaching Your Max
Take small jumps as you near your expected max. If a lift slows down significantly or your form breaks down, stop. It’s important to asses if this was simply a technical error or simply too heavy of an attempt. It could be worthwhile reducing the weight if this happens and spend some time focusing on your form.

The 1RM Attempt
Commit fully to one clean, confident rep. One to three true maximum attempts is plenty in a session, with a larger rest between the set(s).

Key Rule:
A good 1RM build should leave you feeling prepared, not exhausted, before the final lift. Hopefully this info will guide you through your next 1RM effort.