Periodization is key to prevent you from hitting a plateau. For those who don't know what periodization is, its very simple. Periodization is categorizing or dividing your time into a series of blocks. This provides more usefulness of your time in the gym and constant muscle confusion.

Points to remember

*Your body will adapt to the resistance you use, number of sets, and number of repitions performed.

*Without progressively challenging your muscles you will not see the strength gains your looking for or change in appearance.

*Rest Periods are just as important as work periods.

For those who have hit a plateau heres some ways you can tweak your routine.

Work / Rest Periods

Changing the work and rest periods is benefitial in the way it works with are metabolism. Decreasing your rest periods will increase your metabolism not only while working out but several hours (even days) after. A Minimum  of 30 secs is recommended to prevent being "burnt out" and will alow for adequate time for muscle recovery. One exception is circuit training.

Full Body / Split Routines

If you have been working with split routine ( ex. upper body one day, lower body the next) try a full body exercise less days per week. Full body exercises require at least a day of rest after to allow your muscles to repair, and 48 hours is recommended

Alternate Sets

Switch up your number of sets. Like I said before your body will adapt to the volume of weight you lift.

Speed of Movement

Changing the speed of movement will challenge your muscles in different way. Faster speed of movement will introduce more muscle fibers as well as slower movement.

Increase / Decrease Reps

Change the number of repititions, however changing the number of reps, you'll want to take into account your number of sets and the resistance your using.

Volume = resistance / reps / sets

Bench press.

Normally 3-5 sets of 12 reps with 135 lbs

Example of increasing the volume in a bench press routine.

3-5 sets of   8 reps   with   155 lbs

5-6 sets   of 12 reps with 135 lbs

3-5 sets of   14 reps   with 135 lbs