Wanna grow muscle optimally?

[MrInsensitive]

SLEEP!!!

https://builtwithscience.com/sleep-and-muscle-growth/

Believe it or not, sleep may be the exact reason why others seem to progress much faster than you are. Or why you just aren’t seeing the results you were hoping for despite putting in the work.

According to a recent poll by the National Sleep Foundation, roughly 63% of Americans say they aren’t getting sufficient sleep during the week.

 

[MrInsensitive]

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4445839/
[h=1]Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men[/h]

 

[JackDMegalomaniac]

Last link was interesting, 10-15% decrease in testosterone with 5 hours of sleep for a week.

Would have liked to seen what extra sleep(10hours) would impact testosterone levels.

I look for something. I use to get 10hrs but only get 8 now.

 

[Seeker]

I absolutely love sleep.

 

[Straight30weight]

I absolutely love sleep.

Never been a fan. I'm about 4 hours a night.

 

[permabulker]

I mean my sleep varies hugely. Some nights I’m getting 6 hours. Others 10. And I think it’s very obvious that the days when I get 10 i have infinitely more energy and less frustration at the gym.

And the days when I work super hard at the gym I have to sleep more, naps, waking up late in the morning (I normally work in the evening)
it’s like every hard gym session I need to sleep at least two more hours.. obviously we don’t all have the luxury to sleep that much unfortunately.

 

[ATLRigger]

Lately I’ve been going to sleep around 8 pm then waking up around 4 am - 5 am, then take a one hour nap during the day.

 

[Ped X]

I wonder how different the results would be if they were testing subjects that used anabolics or even just men on trt.

 

[Jin]

Getting enough sleep also seems to be the single most effective way to ensure your immune system is in peak working condition.

Gibson posted a TedTalk called “sleep is your super power”. I’d watch that if you’re interested in more.

 

[BrotherIron]

I try to get 8 hours every night and even a couple nights try to get around 9.

 

[Sicwun88]

Babies only grow when there sleeping! Thts why all they do is eat & sleep!

 

[Adrenolin]

I avg 7hrs most nights

 

[Mind2muscle]

I average 4 or 5 a night if I’m lucky. But I could sleep 10 easy.

 

[MrInsensitive]

I don’t really watch my hourly as much as I watch my non-rem or deep sleep.
it appears trending with my body, anything less than 7hrs and I’m lucky to get 1-12minutes of deep sleep.
is that even enough time to recover at all?
above 8hrs I can sometimes hit 30-40min deep.
and I’ve never been able to hit deep sleep period, without mk677. I check this religiously on my watch active 2.. but who’s to say that thing is spot on all the time?

 

[Adrenolin]

I wouldn't trust a watch to read my brain state honestly

 

[MrInsensitive]

I know it doesn't seem sufficient to rely on a watch for my brains function, reliably. However, there are factors that my watch can read, without doubt, a therum if you will. Apparently, when the human body hits 'deep sleep' beyond REM, the brain signals the heart to slow down. Lowering your RHR to below 60, some hit as low as 40BPM. Breathing is slower as less oxygen is required to support brain functionality and the subconscious takes over entirely.
Im no doctor, I'm no neurosurgeon. I am just a skeptic myself, honestly. But the research seems consistent across the board.
Btw this is a Screen shot of my sleep record last night. This is what I mean, less than 7hrs and I don't hit 'deep non rem' sleep whatsoever.

 

[MrInsensitive]

I wonder how different the results would be if they were testing subjects that used anabolics or even just men on trt.

That's exactly what I'm looking for as we speak. If anyone has stumbled across any analytical data inside this demographic, please share.

 

[andy]

agree man!!

1)train hard
2)eat well
3)sleep... rest.. sleep
4)give less ****s (control your stress levels)