Forget the tired mantra of “sleep when you’re dead.” If you’re serious about packing on muscle – your gains don’t happen under the bar – they happen under the covers. Ready to sleep like a savage to leverage nighttime to build brute strength and peak performance? Then let’s get into this…
You can do everything right…
You can smash the weights, keep your food prep on point and stay on top of your supplementation – but if you’re not sleeping hard – you’re leaving gains on the table.
It’s one of those unavoidable truths that most people don’t want to hear – but time and time again – this is proving to be true.
“But I’m hitting my protein goals!”
So? Are you hitting your minimum sleep goals?
“I’m lifting scientifically for the best gains!”
Ok, are you sleeping naturally to ensure those gains?
“I’m using creatine and protein every day!”
Sure, but are you reaching REM sleep every night?
I can tell you – if the answer to any of these questions is “no” – then odds are you’re not sleeping right.
And if you’re not sleeping right…
You’re not GROWING right!
Do you want to?
Here’s how…
Sleep Like A Savage
Here’s the brutal truth: muscles don’t grow in the gym – they grow while you rest…
And I’m talking deep, uninterrupted sleep – not laying in bed scrolling your favorite social media site or waking up multiple times in the middle of the night to go to the bathroom.
You want results? Then respect your sleep like you do your deadlifts.
During deep sleep – especially slow‑wave sleep – growth hormone, testosterone and IGF‑1 surge – driving protein synthesis and tissue repair.
In fact, nearly 50% of your body’s daily GH release happens in deep sleep.
So, if you miss out?
You compromise recovery, burn-up muscle and up cortisol – the catabolic enemy.
And we know this because there’s science to back this up…
The studies don’t lie: one Brazilian trial split subjects into 5.5‑hour vs. 8.5‑hour sleep groups. After just 72 hours, the long‑sleep crew gained 60% more muscle mass then their shorter sleep counterparts.
Another Korean analysis of almost 20,000 adults revealed poor sleep quality correlates with significantly decreased skeletal muscle index – even if sleep hours remained steady.
That should be eye opening…
Not only do you have to sleep to grow – you need GOOD sleep to truly optimize your body’s growth and recovery process.
More Than Just Growth
Sleep is when blood flow intensifies, nutrient delivery peaks and inflammation subsides – all essential to repair micro‑tears from training
But consistent sleep under seven hours ramps up cortisol, reduces glycogen replenishment and slows muscle repair.
What’s that mean?
It means that you need sleep for recovery and to simply functional.
The older we get – the more inflammation impacts us…
Which may be why people sleep more as they age.
Add in weight training, sports or any other activity – and you can see how sleep gets exponentially important.
However, know what may also hold the key to optimal recovery?
Dreams.
REM sleep – the stage of sleep when you dream – was once dismissed as just your brain dumping what it doesn’t need…
But we’re finding out that it’s prime time for neural consolidation – especially when learning complex lifts and movement patterns.
Want better lifts?
Focus on mastering movements and getting REM.
Every rep counts – but so does every dream cycle.
Nite Nite, Sweet Prince
Bottom line?
Sleep isn’t for the weak – it’s for the savages who want real, lasting results.
You bust your ass in the gym – so don’t sabotage your gains by skimping on rest.
Optimize your sleep, own your recovery and wake up bigger, stronger and ready to conquer anything.
Remember, hard work builds your body – but smart sleep builds your legacy.
If you want to be a savage – you need to sleep like a savage…
It’s science.
“When we sleep we produce about ninety‑five percent of the human growth hormone that we’re going to produce. If you do something like a strength workout… that workout breaks down your muscles. The rebuilding… comes at night.” – Michael Breus, PhD
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