Tag: Beginners

Sleep for Muscle: an overlooked aspect of recovery

Want a quick tip for building muscle?  Go to bed!

No supplement can compensate for consistent sleep if you are wanting to to get bigger and stronger.  I wonder how many young trainees overlook this essential aspect of proper recovery while obsessing over which brand of protein powder they should use.

Do you think you are too young to be affected by sleep deprivation?  Think again!

One study took ten young healthy men (mean age of 24 years old) and tested the effects of sleep deprivation.  Hormone levels were first tested during three nights of 10-hour bedtimes (10 p.m. to 8:00 a.m.).  The men then endured eight nights of 5-hour bedtimes. Daytime testosterone levels decreased by 10% to 15% as a result of shortened sleep (the study noted that testosterone only decreases by 1%-2% per year as a natural part of aging).  In other words, a few nights of sleep deprivation will give you the testosterone levels of a much older man.1

I know all of us have to stay up late every once in a while–that’s life.  But don’t make a practice of it if you want maximum results from your training.  Get enough sleep and you’ll make much better gains in the gym.

Footnotes:
1. JAMA. 2011 Jun 1;305(21):2173-4.  Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men

Muscle Building Tips

The Deadlift

I’m going to start off with a few basic muscle building tips for beginners. These are a few steps I recommended to a new trainee who was asking for advice on a forum. Here are five good bits of advice:

1. Work on getting stronger in the basic, compound lifts.

Your program should be based on movements like squat, deadlift, etc. These lifts pack on the muscle and help you build your overall foundation for a big, powerful physique.

2. Eat a nutrient dense diet and increase your protein intake.

You’ll need to eat more protein than the average person in order to build muscle. About .75 grams of protein per lean lb. of body weight should be enough. Some will recommend a lot more, but I’m not sure it is really necessary (especially after reading Brad Pilon’s book on protein). The rest of your calories should be coming from complex carbohydrates and healthy fats.

3. Be sure to get adequate rest, which includes adequate sleep.

You grow while you rest–not while you lift. Be sure you are giving your muscles enough time to recover between training sessions. A muscle usually requires 48-96 hours to fully recover, which is one reason I really like three day splits (training 3x/week). You should only be training 3-4 times a week; no more than that.

Try to get at least 8 hours of sleep at night so you can fully recover. Sleep deprivation will work against you.

4. Concentrate on good form.

Be sure you are executing your lifts with proper form. Watch some YouTube tutorials or get someone to teach you. Don’t sacrifice good form in order to lift more weight–you’ll end up inuring yourself and that will make you even weaker in the long run.

5. Prioritize diet and training over supplements.

Get your diet and training in order before you start taking supplements. Most bodybuilding supplements are a complete waste of money in the first place, so don’t make them a priority. Invest your time and money in the right food and training program–supplements come only after you’ve got other things in order.