Channel: musclemonsters

Category: Howto & Style

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Description: Sleep is the most powerful recovery tool that we have. You may have seen lifters use things like ice baths, saunas, supplements, foam rollers, and massages as means to improve recovery, and those things have their place. But nothing beats getting enough high-quality sleep to revitalize, repair, and build muscle for many reasons. With good recovery, we can push the intensity of our training sessions, benefit from increased training volume, and build muscle and strength more effectively. There are also things happening on a hormonal level that affect how we metabolize fat and synthesize muscle. Insufficient sleep can increase cortisol secretion and reduce testosterone and Insulin-like Growth Factor 1. Lack of sleep also decreases protein synthesis activity and increases muscle degradation pathways, leading to loss of muscle mass and hindering muscle recovery after exercise. All of which can be avoided by maintaining good sleep hygiene and getting enough high-quality sleep. In this video, we discuss seven evidence-based ways to improve the quality of your sleep to maximize muscle growth. [SUPPLEMENTS] SCIENCE-BASED SUPPLEMENTS THAT WORK! ➜ tinyurl.com/6cprkfe5 [FREE BOOK] CLAIM YOUR FREE COPY OF BULK UP FAST! ➜ tinyurl.com/48znhssk [MASS-5 FULL BODY] HIGH FREQUENCY FULL BODY WORKOUT ➜ tinyurl.com/dfu8269z [SHREDDED-12] SCIENCE-BASED FAT LOSS PROGRAM ➜ tinyurl.com/53pwwr86 FOLLOW US ON INSTAGRAM: ➜ instagram.com/musclemonsters References: 1. ncbi.nlm.nih.gov/pmc/articles/PMC2718885 2. ncbi.nlm.nih.gov/pmc/articles/PMC6715137 3. jcsm.aasm.org/doi/10.5664/jcsm.3170 4. pubmed.ncbi.nlm.nih.gov/33633278 5. pubmed.ncbi.nlm.nih.gov/27663102 6. ncbi.nlm.nih.gov/pmc/articles/PMC6557693 7. pubmed.ncbi.nlm.nih.gov/30575050 8. ncbi.nlm.nih.gov/pubmed/21550729