Improve Sleep Quality and Maximize Muscle Growth


How Important is Sleep for Building Muscle? | Tips for Better Sleep

Video taken from the channel: Josh Bridgman


How Important is Sleep for Building Muscle?

Video taken from the channel: PictureFit


11 Tips To Sleep Better For More Muscle Growth! GET BIGGER WHILE YOU SLEEP!

Video taken from the channel: ScottHermanFitness


8 Sleeping Habits KILLING Your Gains!

Video taken from the channel: ATHLEAN-X™


Here’s How Sleep Can Double Testosterone

Video taken from the channel: Dorian Wilson


How Sleep Affects Your Gains (And How To Get More Of It!)

Video taken from the channel: Jeremy Ethier


7 Bodybuilding Sleep Tips For Better Rest & Recovery

Video taken from the channel: Sean Nalewanyj

5 Tips to Improve Sleep and Optimize Body Composition Maximizing Sleep, Recovery and Muscle Growth. If you are looking to build muscle and get strongerthen you simply have to Sleep Deprivation and Weight Gain. Low body-fat is also key to an all-round physique. Numerous studies have come to. The Effect of Sleep On Gains 1. Sleep helps prevents muscle breakdown and promotes fat loss.

As shown earlier, sleep seems to have a prominent affect in preventing muscle breakdown and promoting fat loss. Sleep is vital for cementing muscle recall linked to body movements. Together with the muscle repair and growth that happens during sleep, this allows for overall improved athletic performance.

The exercise-sleep connection works both ways: Strength training itself can help you get a better night’s rest. Individuals who strength train may fall asleep faster, have better quality sleep, and wake up less. Sleep is essential for muscle regeneration and growth. It can also be the most important period for anabolism during the day.

But the trick is that sleep can also cause catabolism. Don’t eat a heavy meal before going to sleep Stop drinking fluids 2-3 hours before bed (you don’t want to wake up multiple times to pee) Avoid caffeine after noon — caffeine takes 6. Sleeping will ensure that your body is able to complete the necessary cycles of repair and recovery in order to achieve muscle growth. When you sleep your body creates spikes in larger amounts of human growth hormone, testosterone and melatonin.

Both of these play a huge role in the reproduction and regeneration of cells within the body. The body relaxes in preparation for a deep sleep and starts to produce Human Growth Hormone (HGH), which increases the growth of muscle tissue and regulates the body’s metabolism. Following this.

As your body enters into the non-REM deep sleep stage, your pituitary gland releases a shot of growth hormone that stimulates tissue growth and muscle repair. Not enough sleep causes a sharp decline in growth hormone secretion. Growth hormone deficiency is associated with loss of muscle mass and reduced exercise capacity. If you eat 30 grams of protein half an hour before you go to sleep, your body will have adequate amino acids for your muscles to use for their repair work. Stick to casein protein, found in milk, yogurt, and cottage cheese. “It’s a slow-digesting type, so it will sustain you all night,” Snijders says.

Proper sleep is vital to help your clients perform optimally during training sessions, boost endurance, and enhance mindset for the best results. In the end, all of this leads to better and faster muscle growth. It May Be Time for a New Mattress.

List of related literature:

Getting enough good-quality sleep increases the release of growth hormone and testosterone, which have multiple positive effects on your ability to recover, build muscle, maintain a lean body composition, and generally reap the benefit of your training.

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2019

Controlled research investigating the effects of sleep deprivation in combination with regular resistance training on muscle hypertrophy is scant.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

Researchers speculate that sleep helps improve athletic performance because during SWS growth hormone is released which stimulates muscle growth and repair, bone building and fat burning, and therefore helps athletes recover.

“How to Sleep Well: The Science of Sleeping Smarter, Living Better and Being Productive” by Neil Stanley
from How to Sleep Well: The Science of Sleeping Smarter, Living Better and Being Productive
by Neil Stanley
Wiley, 2018

Patients should adopt a healthy and athletic lifestyle to develop good muscle tone and weight loss, avoid sedatives and alcohol at bedtime, establish regular sleeping patterns, avoid the supine sleeping position, and elevate the head when sleeping.

“Conn's Current Therapy 2017 E-Book” by Edward T. Bope, Rick D. Kellerman
from Conn’s Current Therapy 2017 E-Book
by Edward T. Bope, Rick D. Kellerman
Elsevier Health Sciences, 2016

As you sleep, your body produces necessary growth hormone and testosterone, important muscle-repairing hormones that also enhance neural growth.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

Researchers at Stanford University actually set out to examine the benefits of sleep on athletic performance.

“Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success” by Shawn Stevenson
from Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success
by Shawn Stevenson
Hay House, 2016

Improved Sleep: Movement has been proven to improve the quality and quantity of sleep.

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

The two phases of the circadian fitness program are therefore mutually enhancing: healthful sleep will improve your ability to exercise, while exercise will improve the quality of your sleep.

“Life Over Cancer: The Block Center Program for Integrative Cancer Treatment” by Keith Block, Andrew Weil, M.D.
from Life Over Cancer: The Block Center Program for Integrative Cancer Treatment
by Keith Block, Andrew Weil, M.D.
Random House Publishing Group, 2009

Since sleep provides free antiaging (during sleep, your body secretes human growth hormone, or HGH, which increases skin cell production, collagen, and damage repair), aim for seven to nine hours of nightly rest, and take short naps during the day if you’re feeling sleep-deprived.

“Eat Pretty Every Day: 365 Daily Inspirations for Nourishing Beauty, Inside and Out” by Jolene Hart
from Eat Pretty Every Day: 365 Daily Inspirations for Nourishing Beauty, Inside and Out
by Jolene Hart
Chronicle Books LLC, 2016

When you shorten your sleep, you are potentially giving up some portion of your most important tool for fitness enhancement every day.

“The Cyclist's Training Bible: The World's Most Comprehensive Training Guide” by Joe Friel
from The Cyclist’s Training Bible: The World’s Most Comprehensive Training Guide
by Joe Friel
VeloPress, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts


Your email address will not be published. Required fields are marked *

  • I have been using sleep product from naturekindness .com for over a month now. I feel so much better now because of relaxed and good sleep. Definitely try it!

  • so what rly helps me sleep better is to go do some pushups or run for 5 to 10 mins with some rock music like deltaparole. the getting out of bed and doing smth and music is important cuz that takes ma mind off of sleeping and relaxes me and when i start sleeping relaxed, i sleep better. just dont think about sleeping in bed. best of luck fellow sleep warriors

  • I always have energy so I can’t go sleep until late and wake up in about 5 hours but I have vivid dreams and feel fresh so does this mean 5 hours is enough for me as it’s my natural waking cycle

  • I`ve been an insomnia sufferer for over a decade. Right after employing this sleep program “Bαkοkαt Fawam” (Google it) for seven days, I had been able to achieve eight hours of sleep every single night. I am sleeping so well that I have not even done the plan. My sleeping disorder is lastly gone due to this plan.

  • I`ve had trouble with sleep my whole adult life. I started out this sleep plan “Bαkοkαt Fawam” (Google it 7 days ago and seen good changes in my sleep. I’d never imagined I could achieve Eight hours of sleep again. This is a very useful plan. I read about the causes of sleeping disorders and different ways to treat it. I`ve got a lot of treatments to choose from.

  • I automatically wake up after 6 hours if sleep and just cant sleep for 8 hours. However i sleep again in the afternoon for 2 hours.

  • Hello sean, I have terrible insomnia. I can’t stay asleep for more than 4 hours and after that i wake up frequently or stay awake. My performance and energy levels in the gym is very low bcoz of this. Can ZMA help?

  • When do we stop drinking water before we sleep? because I always have to wake up to go pee during the middle of the night, then I go back to sleep again

  • is the best natural sleep herb formula I’ve used. Its been 3 months now and I’ve never looked back. My sleep quality has improved so much. I can’t thank my mom enough for finding a natural herbal remedy for me.

  • i slp in 2 cycles of 4-5 hrs ech day. Its very convenient and my body already has gotten used to it. I’ll wake up automatically, cant sleep more than that at a time.

  • Good Sleep has been much harder to achieve since my mid 20s,I have been taking mirtazipine prescribed for the depression and insomnia, although I have now for 3 weeks stopped taking them as I feel I’ve been on them for 2 years and don’t want dependence,
    they are great don’t get me wrong, on them I sleep very deep for hours and dream a lot also they increase appetite, since I stop taking them I’ve bought some resurrect by ronnie coleman, I found it didn’t work so after 1 scoop I mixed in 25 g of phenibut as dy and other brands use that in their formulas. I find now I’ve done that it works better
    although I still don’t sleep like I did on mirts it’s hard man, anyway thanks for the advice be sure to try everything before going back

  • Out of the three supplements, which would you say is the most helpful for falling and most importantly STAYING asleep. That’s my biggest problemstaying asleep. I try to sleep for 9 hrs each day. I sleep for 5 hours straight, wake up for two hrs, then fall asleep for the next 2… which only equals 7 hrs of sleep a night:/

  • I have another concern sean, because I’ve heard this bodybuilding principle that says ‘don’t go three days without exercise (lifting).” so what if ones current schedule only allows him to workout twice weekly like only during fridays & sundays, will that cause a big deal on muscle development or delayed progress? I hope you have the time to reply. Thanks in advance, sean!

  • a tip from me would be to not sleep in silence… I need some kind of ambient noise, wind or rain ideally…If that isn’t available I will turn on a fan to get some slight background noise… maybe that is specific to me but I can’t sleep in dead silence 

  • Also, Sean you mentioned lavender oil, doesn’t lavender increase estrogen?  I’ve read quite a few things about that.. just curious on your thoughts.

  • Buying a sleeping mask was the best thing I ever did since I normally don’t wake up until 10 AM. The extra 3-4 hours of sunless sleep is AMAZING.

  • Hey Sean, what do you think of 5-htp (5-Hydroxytryptophan) as a main ingredient in sleep aid supplements? Any good? 

    PS: Thanks for creating the video, I’ve been waiting for something like this!:)

  • It would be a waste for you not to shed fat when other normal people are capable to shed extra pounds quickly by using Custokebon Secrets (google search it).

  • I have little problem with sleep. Heres my experience with regards to each point.

    1. Consistency I sleep at around 1am weekdays and 2-4am weekends, get up on weekends 12-1pm. Works well for me. Monday mornings suck but during the day I’m fine bit tired on the journey to work and back but nothing hindering my work or mind (as far I as I can tell). I even find having a full 8 hours doesnt help with my journeys to work and back, I still feel sleepy but again not during the day while working.

    2. Bed for sleep only I use my bed as a place to lean back while using my PC on my TV. Watch youtube till 12-1am, its the last thing I do before sleep. The idea makes sense to distinguish between work and relaxation but again the bed for using my PC on the TV is not a sleep hindrance for me.

    3. No electronics 30/60 mins before bed. As above I use the TV to watch YT, tv series etc just before bed.

    4. Not too much food before bed agree.

    5. Dark quiet room agree background chatter prevents sleeping for me.

    6. Avoid caffeine I always have tea around 30/60 mins before bed. Not as much caffeine as coffee but tea never hinders my sleep.

    7. Supplements I dont use.

    Having said all that! What really helps me sleep. Being sleepy. Sounds simple but being exhausted and very very tired is the best way to sleep. I usually only get around 6-7 hours of sleep during the week days and by night midnight-ish I’m very tired and find it very easy to sleep.

    Also stress, I find if I try to force myself to sleep just lying there forces me to think about stuff which can be bad, as you generally reflect on things that made you angry or got you emotionally charged during the day.

  • Jeremy, i have a question I’ve notice for over a month now that i work out 5:30pm to 8pm M-T and Th-F, but i am having hard time sleeping going to bed at 11pm or even sometimes 10:30pm to 6am. I don’t drink caffeine, but i do feel that even though my body is tired and my eyes are heavy, my body temp is high and my mind is racing. Because of this, i don’t go to sleep until 2am. This happens at least 2-3 times a week. What would you recommend please? Also, if i work til 8pm, is it still bad i walk for 15 to 30min at home? Say til 8:30pm? Please help!

  • So let me get this straight..
    8.5 hours of sleep. That’s 35.41% of your day.
    So let’s say you wake up at 5:00am and have a 8:00 am job
    Workout for 2hours. It is now 7:00am
    Drive back home and get ready for work.
    You are not at work @ 8:00am and leave work at 5:00pm.
    Traffic allows you to be home by 6:00pm
    That means you have 2.5hrs of your day before you need to go to sleep @ 8:30pm to achieve your 8.5 hours of sleep and wake up @ 5:00pm

    Nice plan..

  • Wrap ur head around this: As most would say, Arnie looked beyond great in his prime, perhaps the best ever. If you’d compare him to, say prime Ronnie C, Arnie is less shredded ie veiny, and less monstrously muscled… But, Imo, i would say Arnie is better overall proportions/shape.
    Both work like tanks.. both lift heavy… both world champions…

    Arnie sleeps a reduced 5-6 hours religiously

    Could the secret to Arnie’s better eyeappealing proportions (due to his less shredded tone) be his reduced amount of sleep???

    Haha, just (half) joking.

  • I read plenty of superb opinions on the net about how exactly Custokebon Secrets (look on google search engine) can assist you lost crazy amounts of weight. Has anybody tried this popular weight loss system?

  • I cant sleep at night so I just go home from work sleep and wake at about 12:00 02:00 and just stay awake until 7:00 when work starts

  • is sleeping 4 hours, waking up for 15 minutes then sleeping another 4 hours just as good as sleeping 8 hours straight? I always wake up through the night

  • My question is does it matter when you sleep? I sleep at around 2 am to 9-10 am sleep so I’m just wondering if it affects it at all

  • Does Custokebon Secrets (do a google search) help me lost crazy amounts of fat? I see lots of people keep on speaking about this popular fat burn secrets.

  • My biggest problem is that I get ravenously hungry in the mornings when I’m working out regularly, waking me up and not letting me back to sleep. I’ve tried a high fat/protein snack before bed, but no luck. Thoughts?

  • Last night I took a bottle of melatonin and woke with massive pythons so big I couldn’t wipe my ass. Joking obviously but I do use melatonin to go to sleep earlier with gains on my mind.

  • I sleep for 1and a half hours, then wake up, fall back asleep for another 2 if I am lucky. This happens all night until I get tired of trying and just get up. I can’t help it, I want to sleep, but I just always wake up. I have taken melatonin, and even stronger stuff, I still wake up. Sucks bad. Screw it messing with gains, it sucks just not being able to sleep a full night.

  • Great video. Very interesting fact about fat loss between people who sleep 5.5hrs vs 8.5hrs.
    I also made a video about sleep and muscle building. If you have a moment, would love to hear your thoughts:

  • College, part time job, gym and some other activities, also noisy neighbors and hard time to go into deep sleep, it’s impossible for me to get good sleep ������ help

  • When it comes to eating healthy, you have to try not to fall victim to modern day fad diets. Extreme diets are a threat for your health, especially ones that seriously limit your every day nutritionary intake. Many of these fad diet plans work for a short period and then the benefits decrease after a while. You should check out Custokebon Secrets on the google search engine since it is not just another fad diet where you starve yourself.

  • How many hours do you sleep per night? Comment below! Hope you enjoyed this one!! Don’t forget to give me a follow on Instagram to stay updated and for more informative content Cheers!

  • Hello its a little bit late, but i always wake up in the middle of the night and i fail my sleep for example 2 AM, why is that?

  • This is great. I do almost all of these things already AND my post workout meal before bed (I workout at night) is 2 whole eggs with fat free cheese and cottage cheese, 1 cup of milk and 60g oatmeal. ������

  • Last night i found it hard to sleep. So i felt to sleep at 1am but i woke up at 8:30am. Is that still count as a 7h sleep. And does it affect the gains. Thx

  • Jeremy Ethier is the most boring fitness channel I have ever watched.
    The guy literally just reads studies with an even more boring background music.

    P.S. Not saying that his content is bad or bs. He is educated, smart, looks good, doesn’t spread any false info but still he is just BORING! And that is what it is.

    Now talking about the workout program, it looks good on paper. Push and pull are balanced but the frequency per movement is too low (1.5X a week) for beginners as opposed to 3X per week in the RR. It can be a good program for intermediates but the only way to find out is to actually do it.

  • Me talking to my wife: hey honey. this is the 4th time I have caught you in bed with…Jeff.
    My wife: Hey. I am just watching a health related video. I am just looking out for my gains honey. She shrugs as she turns off her vibrator.
    Me: shaking my head.

  • Great job Jeremy keep it up but I need your help. I’m thinking in Ramadan to shit my sleeping schedule like sleeping throw a day while am fasting and work out throw night with keeping my sleeping hours over 8 hours will that effect my gains pleases help Jeremy me what shall I do

  • And if you’re still feeling tired everyday and/or if you struggle to breathe through your nose regularly, get checked out for sleep apnea by an expert (not your family doctor) right away. It’s a very common problem even for very fit people.

  • I’ve been working out for 5 years and always wondered why couldn’t put mass on after the first few months of newbie gains. I average only 5 hours a night WITH strong sleep aids. Because I’ve gone days with no sleep. Obviously, insomnia. And it hurts me, literally, to not be able to workout. I don’t eat over maintenance because my goal is to stay lean and use fat for energy during workouts. Yet I can’t sleep right, I overtrain at times and don’t eat enough (sometimes). This is a sore subject because I’ve also lost work over insomnia. Making it a first priority, I’m fixing sleep hygiene and trying to get off sleep aids but with anxiety and depression.. It’s not so easy. But I love fitness, it’s my passion. I haven’t had 7-9 hours of natural sleep in ages, maybe 2 years or so. It fucking sucks. Sometimes I go into the gym with 0-3 hours of sleep cuz my iron addiction but now I see why I need to do something.

  • rule 11 is a bad advice, you should go to sleep with an empty stomach, and have a good breakfast.
    rule 12 no liquids 4 to 5 hours before going to bed. drink 1 or more liters of water during the day, as soon as you get up have a glass of water, put an alarme at 10 am and at 16 pm to remember your self to drink water.
    rule 13 go urinate before going to, bed empty your bladder.
    rule 14 practise your PC muscle so it can hold a lot of urine pressure during sleep, this way you ll sleep through the hole night no t getting up at 2 am to go piss. see keggel exercices to strenghten that muscle.
    i sleep for 6 hours straight without getting up to go piss and wake up feeling great.

  • Live your content and the information given but that part about no one ever talking about sleep is complete piss water.
    Literally everyone I’ve ever watched, listened to, or spoke to about physical health and development has pointed out the importance of sleep.
    And that includes you now because I’ve been binging your videos.

  • I agree with Edison. It’s a waste of time. I’ve been sleeping 3 to 4.5 hours per night for over 20 years. It’s easy to do once you habituate your body to it. Why did biology invent sleep if not for some grand benefit? Because being awake at night without the benefit of artificial light burns vital energy for no good reason. Being as still as possible at night also helps prevent predators from finding you. Those things both promoted survival. But now we don’t have to worry about those things, so sleep is superfluous. Train yourself to not sleep and you’ll live a lot longer life in the same number of years. If you even just average 6 hours per night instead of 8, that’s the equivalent of an entire MONTH of extra life every single YEAR. Yep, do the math, 2 hours/day x 365 days/year = 730 hours/year. 730 hours/year / 24 hours/day = 30.4167 days/year. What could you do with an extra 30 days per year? What have I done? I’ve built an off-grid house from the ground up. I’ve a family with two sons. I’ve created several businesses. I’ve become an expert at alternative energy, which I now teach at university and consult. I’ve become an expert at biohacking, economics, and various other subjects. I maintain an acre of gardens from which I produce my own organic food and wines. I’m currently pursuing a master’s degree in cybersecurity. I work as a constable and an EMT. I run several ad hoc and non-profit organizations. What haven’t I done? I haven’t had any adverse health problems from lack of sleep. I’m nearly 42 and in the best shape of my life. You’ll have a hard time convincing me that I should give up my time and all the things I do in order to lay in bed doing nothing for an extra few hours every night.

  • Guys if you would like to learn more please read “Why We Sleep” by Matthew Walker, neuroscientist and sleep researcher. It’s really compelling, well written, well researched and will literally scare you into sleeping more.

  • Another tip, eat lots of spinach for dinner. Spinach consists of a lot of serotonin which produces melatonin hormone as a result. Works for me all the time. Healthy veggie, and helps you sleep for recovery.

  • Uh does this apply to females and transgender men (men who were born as women) who aren’t taking testosterone yet? Asking for a friend lmao

  • Ohhh god fucking Job…. I have to wakeup at 5.30 i fucking hate it and when i sleep good at vacations i see That i have insane power and i do really hard workout..

  • I added a hammock to my bedroom for choice and ended up getting rid of the bed permanently. The hammock is easily further cooled with the air directed from a fan, or gently warmed by a forced air portable heater if needed. This is lowest cost, frees up space, easy maintenance, cuts down laundry, gives a very good sleep or nap and seems to improve muscles for mobility. Its been almost 2 years now and i would say that beds are stupid unless you are a couple, then you need a couples’ hammock flattened with wooden slats at each end.:)

  • Temperature controled mattress pad. It’s pretty difficult keeping the bedroom warm enough around here. Is that to warm it or cool it?

  • Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

  • As someone living in a 3rd world country (Venezuela), seeing someone drinking tap water is horribly disgusting.

    Specially when tap water here looks like tea.

  • 7:59 bro u shouldn’t have to drink water while standing….. Sit down first & then drink water sip by sip (mixing ur saliva with water)….. All this is written in our ancient Aryuveda…… ������

  • I’ve been trying to find the healthiest sleeping position so I don’t wake up with a stiff neck of aching back. I think this help a good bit for me. Thank You.��

  • “how many of you like to sleep with one hand under your head? if you do, you’re causing some serious problems here”
    slowly removes hand from under head

  • As specialist, I believe Custokebon Secrets is actually good way to lost a lot of weight. Why not give it a chance? maybe it can work for you too.

  • Used to sleep 5 hrs max or less for 6 years because of the army & worked my ass out in the gym. Now I sleep 9 hrs with less gym time & get way better fat loss/muscle gain. Either sleep or stress is the factor.

  • I had a nightmare of me running through a gym while Jeff screams “I’m Jeff Cavaliere from athlene x “ and every time I tripped he would yell that my running form is killing my gains

  • I don’t know how people can stop drinking water 1 or 2 hours before bed. I get so thirsty at bedtime no matter what. I always have to sleep with water by my bed. Though I don’t mind getting up in the night to go to the toilet; it can be a pleasant experience: everything’s peaceful at that time, I can look out the window at the night atmosphere, try to remember what I dreamed about, also going back to sleep after getting up for a short time is great for lucid dreaming which is something I’m really into.

  • hay man I just want to no if I can still gain muscle i go to work at 5 pm and get out of work at 1 am and Fridays and Saturday I go at 5 pm and get out at 4 am can it hapend or no please man help

  • Bro im actually not lying i never saw this video and all he said how to sleep that’s how I sleep I swear not 1 wrong oh wait I don’t stretch before i sleep the others I got right

  • This video has great information, but I’m confused about the best diet plan that I need to use, only because I have never used any. Anybody tried using the Custokebon Secrets? I’ve noticed several folks mention incredible things about Custokebon Secrets.

  • I’m not a smoker but I smoke weed. I finish my workout at 9 and go to bed at 11. But I don’t want to take melatonin because I have to wake up at 5:30am for my job. I don’t sleep much unfortunately and I think it’s probably affecting my muscle growth.

  • Guys. lost crazy amounts of fat does not need to be hard (I used to feel it did). I’m going to give you some advice now. Get a popular weight loss methods called Custokebon Secrets (google it). Thanks to it I’ve lost a lot of fat. I shouldn’t even be talking about it cause I don’t really want a bunch of other guys out there running exactly the same game but whatever. I’m just in a excellent mood today so I’ll share the wealth lol.

  • rule 15 put your phone on fly mode for no electromagnetic radiation, we already catch enough during the day, this way the alarme to wake up the next day still works

  • Jerking off before bed helps too, but dont do it in front of a screen with porn playing. Just close your eyes and imagine getting ravaged by a giant tentacle monster

  • BULL SHITT Arnold didnt do roids or nun of that shet and he only slept 6 hours I do the same and my gainz are making progress pretty quick so 8 hours my ass

  • I fall asleep, i wake up 3-4 hours later and i need to stay in bed like a shit for 2- 2:30 houra to fall asleep again, you told me that i need to get up? And do what? Fuck…i eat good, and train good, i do hot showers after a workout, i eat after a workout, but i have 4:30 to 6 hours of sleep per night and very bad quality sleep. I wake up 2-3 sometimes 4 times per night, this will affect my muscles? I mean, i will lose my muscles? I have to much energy, i go to school for 7 hours, i learn after school like 2 hours, i workout 1 hour, i do some hard work for 1-2 hours and i go to a walk….. and i have more fucking energy day by day…

  • Hi Sean very useful video ty! I’ve heard debates back and forth about Melatonin usage and it having a direct effect on lowering testosterone levels. Not sure what is the truth here. What are your thoughts about this issue Sean?

  • Drs.say taking melatonin as a supplement will stop your natural production of melatonin, so they don’t recommend it.. what do u say?

  • ‘Don’t go back ti sleep’ this is absolutely true, I’ve been doing that frequently because I work from 3pm and I’ve been feeling like crap after waking up.

  • As much as I’d like to follow a bunch of these tips, I don’t get to workout until the kids go to bed. Workout in total including stretching is done by about 10:30. I get my post workout protien and carbs in at that time. I need to fit a shower in there before bed, so 11:30 for bed is the goal. Midnight happens way more often then not. Then I am up at 5:30 in the morning for a nice physical job, and no it isn’t in the fitness industry. So I average about 5.5 to 6 hours of sleep a night. Certainly not ideal but the only way to fit everything in. If I want more sleep, something has to go. Can’t get rid of the job or kids so only leaves one other thing and that isn’t happening either.

  • Dude, your videos are really good. The way you present them gives me confidence in your attention to the research, and the balance between dry entertainment and well paced facts it perfect. Just checked the rest of your vids today and although some are really popular, I see that a bunch haven’t got a lot of views (like this one). That’s a shame considering the effort you put in and that the content is good. I hope you’re not disheartened and the success of your other vids like the fasting one keeps you motivated to keep producing them. While some may be more niche than say the fasting vid, you’re still educating people who want to make changes. Tomorrow morning after my 8 hours of sleep, when I get on the pull up bar, I’m going to concentrate on my eccentric reps, which I’ve never done before, and see what changes I can make over the coming months.

  • I’m nocturnal and yoga is my kryptonite, I fell asleep in less than 30 minutes than if I just went straight to bed it takes me 1-2 hours to blank out.

  • There’s a company that mixes all useful herbs for sleep into one. My mom uses it and she really likes it. I don’t know all the details but you can find it at

  • From what I have heard by researching we should get 8.5 hours a day sleeep

    And my question is can I sleep for 4 hours. And doing my workout taking 1 hours rest and again getting back to sleep is bentifical?

  • Does it matter if for example I go to bed at 1am or 2 am and I sleep for the next 8 hours? Does it matter the hour that you go to bed?

  • are u on what’s up pls pls pls give me your number. pls i will not tell anyone i want to discuss with you my problems pls pls pls pls pls pls pls plssssss………….

  • i am of 15 years and i want to make body like you should i join gym or at home or wait till i am 18 years.scott herman pls give replay i waiting you are my inspiration

  • How many hours do you guys sleep per night, and are there any methods you use for a better sleep that weren’t mentioned in the video?

  • What are some ways to lost tons of fat? I read a lot of superb reviews on the net about how exactly Custokebon Secrets can help you lost tons of fat. Has anyone tried this popular weight loss method?

  • God its so haaahd to listen to you, stop being so annoying dude, I like everything you sayin but Come on.. CAAAAABS and other stuff, cant stand it

  • Diet Plan called Custokebon Secrets kept showing up here on a lot of youtube and I thought they were scam. However after my buddy follow it, and finally lost plenty of weight by using it without starving herself. I’m persuaded. You should not take my word for it, search for Custokebon Secrets on the google search engine.

  • What if you have insomnia because your family is loud and won’t shut up so you have to wait till the house gets quiet and you have to wait until 2 am and school is tomorrow at 630 am

  • I’ve been getting crap sleep (5 hours or so) from my job, because in order to get a full night’s sleep I would only be home for one hour after work and the gym before I’d have to sleep. Have I wasted the last year of bulking? I hate that I have to choose between having a life and getting enough sleep.

  • What is the best product or brand to lost lots of weight? I read loads of superb reviews on the internet about how Custokebon Secrets can assist you lost a ton of weight. Has anybody tried this popular lose weight diet plan?

  • The “Let your dream be dreams” had me so dead ��������
    Thanks for giving me an advice to sleep really helpful
    This channel deserves a sub

  • My grandmom uses since she’s only into natural and herbal remedy. She really loves it. Hope that can help anyone who’s reading this comment. I know how important good sleep is for proper functioning of my day.

  • Great video content! Apologies for butting in, I would appreciate your initial thoughts. Have you researched Mackorny Sexual Booster Blueprint (just google it)? It is a good one off product for Increasing your Libido minus the normal expense. Ive heard some amazing things about it and my mate got great results with it.

  • After trying multiple tests, i finally found organic and natural solution that has helped me sleep better. I work in the corporate and it is really hectic. For people who were asking me, its from the brand naturekindness .com

  • naturekindness .com is the best company to buy organic sleep aid from. Premium quality. I’ve used it for 2 months now and I can feel drastic improvements.

  • Yo Sean
    They say working out at night is better then working out in the “morning”

    Last night after work, i got off 1130 pm i did a 15 minute workout but couldn’t sleep till amost 3 am?

    How many hours do i need between workout and bedtime?

  • My friend’s dad recommended me naturekindness .com This has completely changed my life. My sleep cycle has improved and I feel energetic when I wake up.

  • There’s a company in USA and Canada that provides all natural sleep formula. My friend uses them and it has helped him a lot. I have just started using it. Its been 3 weeks and I can feel the difference. For people messaging me, it is from and I’m in the USA. Hope that helps.

  • To those Guys that think that sleep is not important and 6-7 hrs of sleep is enough
    please get atleast 8-9 hrs of sleep if u exercise its really really crucial. the days that i sleep less than 7 hrs my body is achy the whole day throughout. and to tell u the truth not only does my body feel energized but im even in a better mood when i get a good nights sleep which wud be 8-9hrs
    Just some free but true advice that i found to work for me 

  • My mom told me to use and its the best thing my mom recommended. She’s always into natural herbs and always reading about it. My sleep has improved so much. Take care and sleep well.

  • Hi! Thanks for this helpful video. By the way, I notice a lot of people keep on talking about Custokebon Secrets (search on google), but I’m not sure if it is really good. Have you tried Custokebon Secrets? I’ve heard several great things about it and my mate lost tons of weight with it, but she refuses to tell me:(

  • Is Custokebon Secrets effective to lost a ton of weight? I have read a lot of good things about Custokebon Secrets (look on google search engine).

  • Jeff: don’t sleep with your hand under your head
    Me: Sweats
    Jeff: well you can if you have a pillow underneath
    Me: oh thank God
    Jeff: don’t sleep in fetal position
    Me: Sweats

  • I know this video is 3 years old, but thank you so much! Sleep is something I neglect, and all this totally relates! Definitely motivated me to sort my sleep routine out! THANK YOU!

  • even the eye has muscle which is responsible in contracting and stretching the lease to make focus. any tips on training “this muscle?”

  • This video is definitely fantastic! It helps me recall of the time when my wife used Custokebon Secrets to lose 16 lbs and enjoy being healthy again! Many people would like to lose fat, but we also need to stay healthy and balanced, and that is what exactly Custokebon Secrets gifted.

  • Now with the quarantine i sleep about 10 hours but I go to sleep at 5 am, I don’t always feel super energized nor weak but is the time i go to sleep important or is it the time/quality of sleep that i get that matters?

  • Me: Wow Bro How did u get so ripped in like 3 months?!? That’s amazing
    Me: dude? Do you mind telling me your secret?
    Me: dude please I promise I’ll make it up to you somehow
    After A whole hour of trying to persuade him to tell me his secret I decided to just give up and leave the cemetery

  • I have no problems sleeping tightly, but I always go to bed way too late. It’s 100% my own fault, but night after night I end up with only 4 to 5.5 hours of sleep which I try to catch up on during the weekends with 10h sleeping sessions. That shit can’t be healthy.

  • What are some ways to lost tons of fat? I read a lot of great reviews on the internet about how exactly Custokebon Secrets will help you lost tons of weight. Has anyone tried this popular lose weight secrets?

  • Its still amaze me just how many people do not know about Custokebon Secrets (google search it) even though lots of people lost lots of weight using it. Thanks to my mate who told me about this. I’ve lost tons of fat.

  • You gotta be someone who genuinely cares about his people

    Like you said you can just go without liking sharing subscribing etc felt so good knowing you aren’t begging for them(it can be reverse pshycopath but a risky one since most people did probably just directly sleep after it)

  • “If you’re watching this right now, at 1 in the morning, turn off your phone”
    I minimize the video to realize that it is exactly 1:00 in the morning

  • HEy you say high frequency and low volume becouse of the proteinsynthese…….BUT a muscle only grows with progressive overload can you progess every 48 houres?
    I dont think so why should i train high frequency…..for example i could bench 225 everyday but this doesnt mean growth……. and if you train a muscle more often you get neuronal adaptation and coordination…this doesnt mean growth its just a skill of practise

  • Hey, I know its non-related to the video but I wanna ask you a question. How can I fix a shaggy chest? I am young, but I got 20 kilos off and recently (like 3 months) I am going to the gym but the saggy chest wont improve. Is there any food or exercises that can help me? thank u

  • It’s quite ironic because our baby girl was born two weeks ago and at the moment we are having sleepless nights, and then I come onto YouTube and see you uploaded a video on lack of sleep ��������

    By the way is it just me or have you put on some size in the last 6-12 months? If not perhaps it’s just good camera angles/lighting in your thumbnails ������

  • Congrats on the recent channel growth bro! Well deserved as your content is of such good standard and so diverse! And for sure the realest and best motivational individual out there for us natty’s! Always giving your off-season your all and then again when you’re on prep!