Reps

I like to follow the pyramid down rule going from high reps to low usually stopping at 6-8 reps on the last set. That usually means you are challenging yourself to the very end of the set. I rarely do a max out set but if you must try doing every 2-3 months. I personally do a max set every 6 months. It just is not as important to me anymore. Please remember it is about longevity of strength and not what you can do right now. If you have your mind set there you can keep lifting heavy forever. My goal is to be able to bench 315 til I am 80.