I wouldn't say I was buff but I had decent muscles from stuff. Now I'm the stickiest guy known to man because I had major back surgery I had another back surgery I'm not playing soccer or lifting much stuff because of 1 or 2 I'm not sure exactly how to get back the muscles. I am not a member of a gym, I have unlimited membership to a pool and a basic weight bench. Can barely bench 30 pounds. Can't do a push up. Can jog about a quarter mile. I guess I'm going in for physical therapy soon, but idk. I feel really horrible, no energy etc, I look like I'm anorexic. I blame my doctor for being a douche with my restrictions of doing stuff but whatever. If you guys don't know what you are talking about don't post. If you have some idea tell me. If you really know tell me that. So the main question is: How can I gain back arm/torso/back muscle? (I know I can jog for my legs, have already started and it's helping)