Keep mixing it up

How many people do you see coming in the gym everyday and they do the same routine week in week out?
I see my fair amount. Then they moan they aren't seeing changes and they "hit a wall". The Reason?
You need to keep mixing it up! Your program for you fitness goals should change every 6-8 weeks. The reason is that your muscles get used to what you do after about 6-8 weeks so they need to keep having new reason to get bigger and stronger.
Things you can do are:
- Changing your reps each week. So cycling between 1-5 reps one week going heavy, 6-8 a little lighter then  12-15 reps with again less weight and keep rotating the cycle each week
- Change the speed of your reps so you go slow one week then go fast the next so hit all your different muscle  fibres
- Do whole body workouts or circuits instead of just doing split routines all the time. It will mix things up and increase your cardiovascular fitness too.
- And finally changing the exercises you do. This will find weaknesses you never knew you had.