No matter how heavy you are, muscle training has nothing to do with your weight. You can do push-ups, belly rolls, dumbbells, horizontal bar pull-ups, parallel bars arm flexion and extension, running, skipping rope, squats and leapfrog every day, and you can exercise your whole body muscles, especially pull-ups, which is very helpful for shaping an inverted triangle bodybuilding. The amount of exercise depends on your level. Whole body aches can grow muscles, but don't overdo it.