I agree with the gym scene it is pretty stupid. I am friends with most of the "big" guys so I am always razzing them about getting bigger cause they are looking small and they hate that. It is almost like a reverse body dismorphia. I would say if you want to start off after 3 years, do only the large muscle groups for now as your body gets used to the motions.
Example do full body workouts 2-3 times a week
Bench Press
Lat pull downs or pull ups if you can
Squats
Tricep pushdowns
Shoulder press
Try to aim for about 3 sets of 10-12, remember to keep the weight low for the first few times , you dont want to hurt for 2 weeks and hate your life, trust me ive trained people who have done this.
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