Key Points for Transforming a 'Bone Man' into a Muscular Man

Transformation into a Muscle Man: Properly Schedule Exercise Volume

The 'Bone Man' should engage in moderate-intensity aerobic exercise (heart rate between 130 and 160 bpm) and equipment weight should be at moderate load (50% to 80% of maximum strength). The schedule can be 3 times per week (one time every other day), each time for 1 to 1.5 hours. Do 8 to 10 exercises per session, with 3 to 4 sets for each exercise. The approach is quick contraction, brief pause, slow stretch. The time for each set of exercises should be about 60 seconds, with a gap of 20 to 60 seconds between sets, and 1 to 2 minutes between exercises. Generally, you should be able to complete 8 to 15 reps continuously in each set. If you can't complete 8 reps in each set, reduce the weight accordingly; focus on the last two exercises that you can only complete with full force, to stimulate muscle tissue more deeply and achieve obvious 'over-recovery', and excellent training effects.

Transformation into a Muscle Man: Exercise Should Be Focused and Targeted

After 2 to 3 months of training, the 'Bone Man''s physical strength and energy will significantly increase, which is much more abundant than before. At this time, focus on training the large muscle groups, such as the pectoralis major, deltoid, biceps brachii, triceps brachii, latissimus dorsi, gluteus maximus, and quadriceps femoris, and adjust the volume at any time. In addition, for the same muscle group, you can use different exercises, different equipment for training, and make the trained muscle group contract alone. As muscle strength and action coordination improve, the training effect will become more and more significant. Generally, change exercises once every half a month to two months. In addition, during training, concentrate the mind (intention) on the area being trained, and do not talk, laugh, or listen to music. The stronger the muscle soreness, stiffness, fullness, and heat sensation in the area being trained, the better the training effect. In this way, if you persist for 6 to 12 months, your physique will undergo significant changes.

Transformation into a Muscle Man: Less Endurance Training

When the 'Bone Man' does bodybuilding, it is best to avoid participating in other sports training, especially endurance sports such as long-distance running, football, and basketball. These sports consume a lot of energy, which is not conducive to muscle growth, and the more you train, the thinner you will become. In addition, do not do other activities that consume too much energy.