Assuming I am a NEET that has spent ~16 hours per day sitting

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>>39838848
Sticky.

>>39838911
I read all of that shit. I used to be /fit/ but I haven't done anything in 3 years so I don't know how to deal with an atrophied body.

>>39838911

if anyone hadnt realised this is BS and intentionally misleading...

>>39838848
start with a caloric surplus and pushups

>>39838848
Start by doing calisthenics at home. Push-ups, bodyweight squats, and pull-ups if possible.

When you feel comfortable performing these movements at home, start lifting at a gym.

>>39838915
read it again and start slow faggot.

atrophied is the same as never having lifted before except you'll make noob gainz quicker.

>>39838915

the main problem are your joints, speaking from experience. i stayed inside for like 20 years and when i began lifting everything hurt everyhwere. SS didn't actually work (or any LP program for that matter) for me because my muscle & strength surpassed my joints in like a month.

i also took a year off lifting last year and it was almost the same thing. you regain the strength you lost pretty quickly but the joints feels like they're made of glass.

i think it's good to train like a bro for a few weeks when you come back. very high reps, low wheight, perfect form. a lot of bodyweight work, like chins, pushups, dips, running etc.