HELP me with what I need to improve and how

[stevebutchamp]

alright

I know you people on BB dot com are honest (brutally).

I am looking for advice on what i should target first and improve and how to do that.

I know I need to gain weight, I am trying .. tryin to get 3,000 cal in for me is TOUGHT
but i'm doin that.

I have been WORKIN out the pecs tryin to build some size.. believe it or not i am making improvements

my overall goal is not to get STACKED but to just look LEAN and cut for my size.
and have my chest CARVED out..

what are some good excercise to build muscle where my RIBS are?

I'm 5'8'' 150 lbs

thanks

[caho]

Hey, you're at a great place to start from. As for a general routine, I'd recommend sticking to the basics and variations thereof

Squats
Front Squats
Deadlifts
Stiff Legged Deadlifts
Calf-raises

Pushups/chest press/benchpress/flies
Pull ups (vary the grip; neutral, wide, narrow, etc.)
Dips (These can usually give me some soreness in the rib area)
Bent over rows/ cable rows
Shoulder press/ military press
Shrugs
Shoulder raises

I've left out specific exercises that target the abdominal muscles. If you do all the other strength training stuff listed above, your back muscles that support your core should be in good strength. A combo of leg raises, situps, crunches, and swiss ball routines will do a good number on your abdominal muscles.

If you are new to lifting then it's imperative that you educate yourself about the dangers of improper form and what the proper form is. A great video series on the nuances of squat form can be found on youtube, called SquatRx. I don't have account privileges to post a link but just search for SquatRx. It's a whole series that delves into a lot of different types of compound resistance training exercises.

Other than that, just don't forget about cardio and good stretching for a balance.