weight lifting workouts?

what should i do for workouts? i usually do
power clean and back squats
4X3 light
3X2 median
2X1 Heavy

Is this good? and what can i add to this?

Public Comments

1. power cleans and hang cleans
back squat, front squat, overhead squat
deadlift
military press
bench press

also do dips, pull ups, lots of abs exercises

What are your goals?

2. know this about muscle building. Your muscles will only get bigger while they're in use. So doing reps, you have tiny moments where your muscles aren't being used that much (resting in between reps for a second or two).

It's a good idea to do straight reps, however try this.

Go on a resistance machine (with cables) and put it on a weight that still gives you some resistance, but is fairly easy do reps with. Go about halfway through the motion of the exercise, and hold it there. Very, Very slowly go through the motion of the exercise, never putting your muscles at a relaxes position. You will find that even with the lower weight, your muscles will get a TON of use, and you will start getting very tired, very quickly. Do this for as long as you can. Rest for about a minute, and do it again.

Mix this into your other exercises after you are warmed up. I wouldn't do it exclusively, but it can help