If you truly want to achieve optimal muscle growth, you must allow your body ample “rest time” so it can replenish itself and recover effectively. Rest involves two elements, adequate sleep, and adequate time in between your workouts
It is essential that you sleep as many hours as possible, consistently, every night. Most people overlook the fact that sleep is just as important as your training routine, when it comes to effective muscle growth.
If you do not allow yourself to get enough sleep, you are essentially neglecting a crucial element of your muscle building routine.
You must allow ample rest time in between your workouts. The professionals call these “rest days”, which are essential for allowing your muscles to recover. It is advisable to avoid weight training on two consecutive days, especially if you are targeting the same muscle groups.
You must keep reminding yourself that your body only builds muscle when you are not weight training. Muscle building occurs during sleep, not when you are in the gym. Therefore, if you embark on your weight training program, and forget to incorporate enough sleep, or train too frequently, your muscle building journey will become a long, uphill task.
The fact that you do not sleep enough each night, or you do not allow yourself the “rest days” in between your workouts will drastically compromise your muscle building efforts. It must be said again, rest and recovery are paramount, and should be on the top of your “to do” list when trying to achieve your muscle building goals. You can learn more about the muscle growth process by visiting www.musclegrowthexpert.com.
What Happens If You Do Not Get Enough Sleep?
By not sleeping enough, will play a number of negative roles in your muscle building efforts. Not only will this hinder your muscle growth, it may also deplete your energy, testosterone, growth hormone levels, and will also increase your catabolic hormones, which play a “muscle destroying” role.
When you sleep, you pass in and out of four phases. These phases are known as the “sleep cycle”, which is vital to a bodybuilder. After all, it is during sleep when the body releases the growth hormone. By depriving yourself of sleep, you are essentially disrupting the sleep cycle, which can lead to some or all of the mentioned effects.
To summarize the importance of sleep, its deficiency makes muscle growth an uphill struggle. Sleep deprivation will encourage your body to lose muscle and increase body fat instead. And that is the last thing you want when trying to build muscle. So remember, get as much sleep as you can, and if you are behind on your sleep, try to make up for lost time.
How Much Sleep Is Enough Sleep?
The amount of sleep that your body requires is heavily dependent on a number of factors such as the level of your daily activity, the amount of stress being experienced, the quality of your diet, and the intensity of your gym workouts.
Professional bodybuilders need more sleep than the average person due to the stress that is put on the body after a weight training session. Studies have suggested that getting less than six hours of sleep can hinder your coordination, judgment, reaction time, and ultimately affect your body's ability to build muscle mass.
The majority of experts recommend that the average person should target a minimum of seven hours of sleep every night.
However, bodybuilders are the exception to the rule. A proper bodybuilding program will no doubt be taxing on the body, which will need all the rest it can get. Therefore, the question arises... how do you know if you are deprived of sleep? The best way to determine if you are suffering from sleep deprivation is to have a lie down in the middle of the day. If you happen to fall asleep within 10 minutes, you are likely to need more sleep during nighttime.
Thankfully, if you suffer from sleep deprivation, it is possible to catch up on lost sleep, and your body will no doubt reward you by accelerating your muscle growth.
A good way to catch up on sleep is try to aim for nine hours every night for a period of three weeks. At the end of the three week period, you can try the 10 minute test once again. If you do not fall asleep in that period, it is likely that your body has made up for lost time. On the other hand, if you do happen to fall asleep, it is recommended to continue sleeping for nine hours every night for a further two weeks.
What Happens If You Do Not Get Enough Rest?
By not allowing your body adequate recovery time in between your workouts will inevitably result in “overtraining”. Overtraining is often a precursor to injury, which can drastically hinder your muscle growth journey.
The amount of stress that your muscles endure during every workout makes resting ever more important. Try to ensure that your muscle building program allows for one rest day in between your weight training sessions. If you are insistent on training on consecutive days, the best thing you can do is to target a different muscle group every time you train.
When devising your weight training program, always try to incorporate at least one rest day in between each session, and avoid training the same muscle group on two consecutive days.
The amount of rest and recovery each bodybuilder needs is dependent on a number of factors, however most experts recommend you get up to 9 hours of sleep every night, as well as 3-4 rest days every week to truly realize your muscle growth potential.
How Much Rest Is Enough Rest?
Most professional bodybuilders try to aim for at least one day of rest in between each weight training session. Some prefer two days. If you train three days a week, for example Monday, Wednesday, and Friday, then you're rest days would be the remainder of the days (Tuesday, Thursday, Saturday, and Sunday).
During your rest period, it is vital to “take it easy”. No matter how tempted you are, you must not work out on your rest days.
If you struggle with this idea, keep reminding yourself that your body will not use the rest days to effectively repair and rebuild your muscles.
Try to relax and enjoy your time off.
Here are some tips you can follow to make the most out of your rest days, allowing for you to maximize your muscle building potential.
- Target a minimum of eight hours of sleep every night.
- Avoid doing stuff that will increase your adrenaline
- Avoid physical activity close to your bedtime
- Avoid eating large portions close your bedtime
- Adopt a consistent sleep schedule
As you can see, the rest and recovery phase in your muscle building program is vital.
As a bodybuilder, you need at least 8 to 9 hours of sleep consistently every night. A lack of sleep will no doubt hinder your muscle growth and reduce your anabolic hormones, increase your catabolic hormones, and deplete your energy levels.
This will lead to extremely lethargic muscle growth.
Try to incorporate rest days into your weight training schedule so your body is allowed to repair itself and rebuild muscle more efficiently.
By not allowing yourself the rest days, and training consecutively for two days will result in possible injuries.
When designing your training program, you must ensure that the rest and recovery phase is not overlooked or underestimated.