9 Morning Habits to Build Muscle Faster

These are 9 morning habits to help you build more muscle in less time. Boost muscle growth in the morning by planning the perfect breakfast for muscle growth. This morning routine is also something that highly successful people consistently stick to. Simply changing your morning routine can change your life.
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The way you start your day can impact muscle growth, fat loss, motivation, productivity, and many other factors related to being a more successful person. You might've heard that simply making your bed in the morning can help fuel you, to get more complex tasks done throughout the rest of the day. Well, there are also certain morning habits that can either help or hurt your ability to build more muscle and develop a more attractive physique.
And one of the best morning habits if you're serious about building muscle, is to have a big breakfast. Even though you don't necessarily need to eat breakfast to build muscle, it’s a good idea to start your morning with a meal if you want to maximize muscle growth. This is because the main dietary requirement for building muscle is to be in a calorie surplus, and if you want to bulk up without adding too much body fat in the process, you're going to mostly be eating natural foods that are very filling per calorie contained. So the more you space out your meals the more time you'll have to digest the large amount of calories you're required to take in on a daily basis to grow. Of course, many people make the mistake of using mass gainers and supplements to increase their calorie count to meet their daily surplus requirements. Not only does this lead to fat gain due to the sugar content of these mass gainer supplements but there's also evidence that unprocessed foods lead to better results than processed ones. This is why you may have heard that you should try to eat whole meals over supplements whenever possible. With protein for example we have research that shows that whole milk stimulates more protein synthesis than skim milk, even when the whole milk contains less protein than the skim milk. (1) This is most likely due to the food processing because another study found that even after adding milk fat to casein, which is a milk-based protein source, it didn't end up increasing muscle protein synthesis. (2) Aside from processing, we also don't know what we don't know, so chances are high we haven't discovered every vtial vitamin, mineral, and chemical found in natural food and how those substances impact muscle growth. So the point is to start your day with a big breakfast made up of whole foods to help you add a bunch of calories to your daily total early on, while still giving you time to digest everything before your next meal.
Another habit that can be very beneficial for certain people is to get your workout done soon after you wake up. Even though research shows that you'll most likely be able to lift more weight and feel stronger with late afternoon and evening workouts, you're not going to make any progress at all if you're skipping your afternoon or evening workouts. So if you struggle to get to the gym after work or you have a busy schedule that typically leaves you exhausted then make sure you get your workout done first thing in the morning. Completing your workout first thing in the morning is the solution if you find yourself making excuses later in the day because it guarantees that you actually get it done, which is way more important than a slight strength boost that you'll potentially get assuming you make it to the gym later in the day.
This goes hand in hand with another thing you may want to do first thing in the morning which is to drink coffee. Of course, coffee isn't required but it could benefit muscle growth, especially if you train in the morning. Research shows that a dose of around 250 mg of caffeine in the morning raises neuromuscular readiness to perform close to afternoon levels. (9) Caffeine also increases your performance and motivation to train. So, if you train in the morning, consider drinking coffee or maybe a pre-workout supplement with caffeine beforehand.
Another thing that can boost your energy and provide motivation in the morning is taking a cold shower. Now taking a cold shower isn't going to make your muscles grow on its own. But taking a cold shower will increase your energy levels and mood while benefiting your mental toughness. Or in other words, your ability to do things that might be uncomfortable or you don't really want to do. Many people experience that if they take a cold shower in the morning, they become more productive throughout the rest of the day because they've already had their first “win” and got the momentum going and that can help motivate you to actually do your workout. On top of that cold showers can reduce inflammation in your body. One of the ways a cold shower can do ...

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References 1. Research shows that whole milk stimulates more protein balance than skimmed milk, even when the whole milk contains less protein than the skimmed milk. pubmed.ncbi.nlm.nih.gov/16679981/ 2. This likely was a result of the food processing because another study found that adding milk fat to casein does not increase muscle protein synthesis. pubmed.ncbi.nlm.nih.gov/26774526/ 3. Various studies show that spreading protein intake more evenly throughout the day can produce better results. pubmed.ncbi.nlm.nih.gov/25738784/ pubmed.ncbi.nlm.nih.gov/27465379/ pubmed.ncbi.nlm.nih.gov/28515070/ 4. The average person, as found by a study published in the journal PLoS One, loses about 300 to 400 mililiter of water per day through respiration, and a large percentage of that loss happens during sleep pubmed.ncbi.nlm.nih.gov/21655199/ 5. Dehydration reduces protein synthesis and raises protein breakdown within muscle cells. www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/ pubmed.ncbi.nlm.nih.gov/20066432/ 6. In case you have a workout in the morning but you don't rehyrate yourself beforehand, research shows that it can also reduce your motivation to train, impair body temperature control, increase feelings of fatigue, impair cognition, and blunt exercise performance. www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/ pubmed.ncbi.nlm.nih.gov/29933347/ 7. Morning bright light exposure improves feelings of alertness and vitality, objective performance, and physiological arousals. pubmed.ncbi.nlm.nih.gov/22564492/ 8. "Bright light in the morning will make you feel sleepy and fall asleep earlier in the evening.” www.cdc.gov/niosh/emres/longhourstraining/light.html 9. Research shows that a dose of around 250 mg of caffeine in the morning raises neuromuscular readiness to perform close to afternoon levels. journals.plos.org/plosone/article?id=10.1371/journal.pone.0033807 10. The overall prevalence rate of vitamin D deficiency was 41.6%, with the highest rate seen in blacks (82.1%), followed by Hispanics (69.2%). pubmed.ncbi.nlm.nih.gov/21310306/ 11. A deficiency is not only detrimental to health but can also impair muscle growth. That’s because research shows vitamin D levels influence strength development, exercise performance, and recovery from workouts. www.sciencedirect.com/science/article/abs/pii/S1440244014001637?np=y jissn.biomedcentral.com/articles/10.1186/s12970-015-0093-8 pubmed.ncbi.nlm.nih.gov/27379960/ 12. One study found a close link between vitamin D and testosterone levels. Men with sufficient vitamin D levels had much higher testosterone. www.ncbi.nlm.nih.gov/pubmed/20050857 13. Another study found that when healthy males took 3,332 IUs of vitamin D daily for a year, they had 25.2% more testosterone compared to those who took a placebo. ncbi.nlm.nih.gov/pubmed/21154195 14. Research shows that if you live a very stressful life you'll die sooner. ergo-log.com/stress-longevity-hormone.html 15. Research showed a nine times greater percentage change in thigh circumference in the low-stress group compared to the high-stress group. pubmed.ncbi.nlm.nih.gov/18545186/ 16. Another study saw a twofold difference in the rate of recovery between low and high-stress subjects. pubmed.ncbi.nlm.nih.gov/24343323/ 17. Going to bed and waking up around the same time every day is one of the best ways to enhance the quality of your sleep as shown by various studies. pubmed.ncbi.nlm.nih.gov/12638693/ pubmed.ncbi.nlm.nih.gov/10849238/ 18. Research also indicates that people with a regular sleep schedule are leaner than those who don’t have that, independent of how many hours they sleep per night. pubmed.ncbi.nlm.nih.gov/28895585/

[@HeavenAndHope]

Max😍❤

[@BigRed_Rhubarb]

I appreciate you citing your references. This is the way. 🙌

[@turtlemaster2.025]

I have a lot of protein every day but I don't get full for long amounts of time I find myself eating a lot more. I mainly eat meat and I have protein drinks with water and some milk. But I'm not very active whatsoever but I eat so much. Do I need to eat something else like veggies?

[@chaunceybrandt5984]

Do

[@coachtv3062]

222222

[@GoldFighters15]

1. Big Breakfast 2. Workout soon after wakeup 3. Drink Coffee 4. Cold Shower 5. Eat a good amount of protein early on 6. Wake up same time most mornings 7. Pack a lunch for work/school 8. Get hydrated 9. Get bright light exposure in the morning/early afternoon

[@godwinjose4725]

Tenksh bruv🍻

[@bltnbros122]

10. Vit D 11. Meditate

[@Jacobeeez]

So weird because he said to not eat a big breakfast in the morning before a workout which would be one of the big mistakes you can make before a workout.

[@mohammedsadeq5392]

In another video he recommended doing workout late at night 🤦🏻‍♂️

[@ajf4693]

Cold shower mornings

[@sh0ck726]

00:28 #1 Big Breakfast 02:08 #2 Workout soon after wakeup 02:52 #3 Drink Coffee 03:21 #4 Taking a Cold Shower 04:19 #5 Eat A Good Amount of Protein Early On 05:12 #6 Wake up At the Same time Most Mornings 05:54 #7 Pack a Lunch 06:31 #8 Get Rehydrated 07:29 #9 Get Bright Light Exposure In the Morning 08:20 #10 Supplement with Vitamin D 08:59 #11 Meditate

[@Fadz-zg6bt]

It's already in the video

[@rabindradhakal4733]

Thanks brother ✌️

[@uchihaitachi8547]

Bro you going to heaven ❤️

[@chanakyasurya4166]

Manh u saved 11 mins, thanks

[@ahmadmubashar4323]

When you are borned but a good person

[@lprbikes2673]

Look listen to everybody who needs a cold shower but doesn't want to feel like that, you don't have to do the cold shower all throughout your shower. Only do it when you are done cleaning everything and do it for 60-90 seconds then get out and you're done. This has the same effects of what he is showing.

[@bobbyrouth1493]

Exactly, also i take "cold" showers after my night cardios...knowing you have that cold shower coming somehow makes me run harder, not afraid of going all out.

[@justinlee856]

This is exactly what I do too! That way the hot water actually gets the grime off from the day , and the cold shower closes and seals your pores back

[@appletwoandahalfmen]

Cold shower also helps when you are depressed, i have Reading somewhere.

[@RyzenZegend]

Imagine taking a cold shower and saying you're clean. That's like washing dishes with cold water. Sincerely,

[@yakobgulpenheimmer3275]

Taking a cold shower the entire time gives a benefit the 60-90 second doesn't and that's the mental toughness aspect. Taking a nice , comfortable, pleasing warm shower and then suffering quickly at the end doesn't make you as mentally tough as suffering through it the entire time.

[@IntentionalGains]

Love the content y'all produce! So many actionable little nuggets of gold!

[@alexanderboyle762]

Finding your videos very informative and refreshing as its been more than a decade since I graduated from Kinesiology! Thanks for the great content!!!!

[@romeisaac8328]

Thank you for providing this quality of content for free!

[@r0nnie121]

RIP to us night shift people out here.

[@JammaLaTruth]

Fax. Said that soon as I saw this video lol

[@silloxo9350]

I just go after my 12h night shift and then sleep

[@LashZhvania-Movies-MMA-Science]

Night shift really kills your body and the personality as well

[@ScarletteInfinite]

❤ Great information! Thanks for looking out for my gains dude!!💪💁‍♀️

[@RebelSyntax]

Excellent vid. I have been contemplating the impact of revving up my morning routine. Im always up before the sun and find that its the time of day where i feel the most "free" if that makes sense.

[@nikolikethis]

Love your videos man - keep it up!

[@willhewitt4328]

Wonderful video loved all the lil vids on the side as he explains the gains were awesome, great job bud!!!!!

[@bwoodgameon79]

Absolutely 💯 percent amazing!! I do everything that is said on here and its all about the best you can do! Thanks for the video

[@fifury266]

Thenk you very much i love your videos, the research you do is amazing. Keep going

[@AdamScottfit]

Great video. It's so true - most people find it easier to consistently workout in the morning and should focus on sticking to that.

[@MrDeano-eu9rg]

I'd say that's not true. Closer to 50 50 as humans are almost allways predisposed to be early risers or late sleepers.

[@filthehh8974]

Tip for early morning gym hitters:"A cup of water 1st and then 1 cup of coffee afterwards will helps you to imporve your mood in the gym" : )

[@ChrisSzulwach]

Not going to the coffee first thing will also help to keep cortisol levels lower I believe.

[@cnl9722]

Okay tq

[@filthehh8974]

I love hitting the gym in the morning : )

[@odoggg21]

Video is so 🔥. I’m glad I do most of this stuff. LFG!!! Happy gains to you all!

[@ncb5305]

Thank you for this 💯🙏🏼

[@hkilic26]

Great advice thank you for these valuable wisdom.

[@runningwithsteve2237]

Awesome workout and information. You really know your stuff.

[@ryannewman4067]

These are great videos. Not just the content. The presentation if very good and clever. Top notch production. Very impressive.

[@superchargedfn5611]

Thanks for vids

[@christianewing1113]

Very good tips! Thank you very much!

[@serkans.4384]

Super as always!

[@healthymoment3356]

Great tips! thanks!

[@dewinr_d3693]

This man is the beast the best tutorials that I’ve ever watched in my life I enjoy watching them!!😊😊

[@Wiredu]

One of the best videos for fitness and health 🙌🏿🙌🏿

[@Ri-zm3ec]

My Routine: 2k run shower breakfast(two bowls of ceareal and bannana and sometimes a smoothie) make bed take bus to school play basketball at school workout when get home

[@mxq4k132]

Legend ✌️👍🤜

[@yazeedqarqsh4066]

Man thanks for this amazing video 🔥❤️👌🏻

[@RealEstateRafeeq]

Great info!

[@SuperhumanUnchained]

Great video great information

[@mostafatalal2791]

Thank you for this great video

[@stephaniephouotrides2435]

AM workouts def help me focus and perform my best throughout the day

[@matkav2638]

All really good tips that i knew and have followed. It works!

[@riveralvarez7517]

Man I know on my example that building muscles is not easy like most of the people think. It requires discipline, patience and time. It also helps when you know how to eat and what food to eat. Since I am lazy to calculate all my calories and macros, I had to invest in a meal plan from Next Level Diet and things just started to get better and I realized what mistakes I have been doing for a long period of time.

[@markkelderman2439]

Yep, same for me.

[@theplug4981]

Or just cheat

[@paullliusana]

I don't think is for everbody easy to griw muscle, you don't do something right or you didn't do at all, thats the difrends from you and people with muscle

[@Jdb63]

This is an ad

[@ILickPanda]

@@Jdb63 Yup. Definitely an ad.

[@TechStuff123]

The best...person who support and guides ... everyone...about health and fitness...😍❤️

[@BookLandscapeTV]

This really helpful thanks for sharing

[@rogiervantilburg3440]

Awesome video!!!

[@scotthynam2194]

Great stuff

[@Abdullah-fb6oc]

I love this channel so much …

[@hsksrkkrishnan61]

Bro please fix the audio quality 🙏 i appreciate the efforts you put to deliver these videos to us ❤️

[@plantito9453]

I'm impressed with how he presents the whole thing.

[@DILONEGRAM444]

I can never concentrate on what you're saying cause the editing is out of this world 🙌🏻🙌🏻

[@nick1928]

Great video

[@ZeeliTV]

Nice information, thanks

[@sunilsunny11]

Thank you 👊😊

[@fredufrjsilva6663]

Todos naturais! Que maravilha...

[@HabibaMrs]

1:breakfast 2:workout after waking up soon 3:take a cold shower 4:eat a good amount of protein early on 5:wake up at the same time most mornings 6:eat lunch 7:get hydrated 8:get bright light exposure every morning 9:supplement with vitamins 10:meditate

[@mazenl7338]

This video contain everything i need >> thank u

[@inf2399]

Ur videos are so good. I am 15 year old and feel like learning more on ur channel than in school!!

[@pavankirumakkis]

Thank you

[@lucasbagander3815]

I want to thank you to bro, because you have always been my inspiration

[@mohamedaashik9342]

Wow superb and thanks 😊

[@geesigabirta8727]

Keep going my brother

[@danielbrower3895]

"Aside from processing, we also don't know what we don't know." True, very true.

[@Ac1d-Trap]

Thank you for putting out this video I have started my journey to loss 50 for the coming months. Wish me luck

[@KompletterGeist]

I really appreciate that you backup all your advice with scientific research! Keep up the great content :)

[@daniel-san836]

i'm impressed with this video quality and the amount of clips from good movies like Waterworld

[@LearnEnglishWithMatta]

I love this channel.

[@Wolfan07]

I tried all of it before, I can confidently confirm what he’s saying 100%

[@joeybrown2239]

Awesome!! Your greatness is now.😇😍💪💪

[@serge1ukhunsky667]

Muscle exercises+ cold water+ meditation. Incredible! Thx for your work, sr.

[@nenphanhuy5955]

thank y9ou so much'

[@bulksupplementsdirectshort6255]

Some awesome nuggets of information. Worth also adding that for those wanting to add lean muscle mass and optimise fat loss, eating till around midday will actually enable your body to burn stored fat.

[@parbatdancer76]

Life changing positive video.... 🦁

[@simulki7108]

When I have one or two of my toughest meals yet to eat, I watch this and eat the entire plate instantly

[@yomnayoussef552]

Thanks a lot for the valuable information. Should I exercise before or after breakfast?

[@KevinSmith-xt8xr]

Irish moss and maca root and grains and nuts and eggs have definitely helped alot

[@malekaqlan4229]

For a long time now, I start my morning with the following order 1) drink water and have my bulletproof coffee. 2)meditate for 30 minutes. 3) workout for 1 hour. 4) cold shower 5) have heavy whole meal breakfast. This daily routine changed my life in sooooooo many positive aspects.

[@heady6931]

@Mr Racist White Guy your response is the dumbest shit I’ve ever heard

[@BigBaapQ]

You should delay your coffee for a bit. Having coffee too early in the morning messes with the natural hormone cycles in your body. It makes you less energetic throughout the day than drinking coffee 90-120 minutes after waking up.

[@Hiphopdatruthnohate]

Hey for me that never do much or know , this is the most informative that I found , for beginners.

[@rounaksubramanian1686]

Very well said bro about this topic and about 9 morning habits for grow muscles faster and keep it up and keep training hard and be strong always and stay healthy and be positive and happy always but never give up on your dreams

[@sean.momentum]

I know this is about "morning habits" but sometimes I find how you end your day to help SET UP for the next day is just as important! I.e the pack lunch - get that done the day before and that's organised. This is a great list!

[@liljzz8621]

W

[@sean.momentum]

@@liljzz8621 thanks!

[@l-double-uartist2730]

Don't forget your wagon wheel

[@1980Achilles]

Great video, I do ost of the stuff, I am though really on tracking food calories, I really suck on that part.

[@kenrickbautista6141]

Lucky for me, I always workout first thing in the morning than afternoon and night. It helps me be fit, busy and make me prepare myself for the day. Not to mention it also keeps my calm.

[@MB31TheG]

accurate video , thank you.

[@alexanderparada8290]

Thanks for this video, I'm 23 years old I still don't know why my strength doesn't grow and I struggled doing it. For some reason I keep sleeping late.

[@missoldday]

Amazing

[@jacul3697]

Thanks

[@kemarstar]

I love your channel

[@renemedina8026]

You rock dude

[@baslielalene5971]

Thanks.

[@tylerdurden5359]

Can you do an updated video on the different types of creatine. I watched your 2016 video in this. Please do another, a lot of those products didn't have studies back then.

[@hankheavy]

I eat scrambled eggs(5 eggs), half a package of bacon and 5 plumb-tomatoes. Afterwards I always feel ready and focused in starting my day.

[@empty-ed]

Blimey I’d feel sick

[@dwaynecunningham2164]

Dude you rock.

[@einarasbieliauskas9334]

This guy is absolutely right . As i tried this without even watching this.

[@egyptwns89_26]

I know I’m in need of meditation. Almost half of my body weight needs to disappear for me to be in a great weight range for my height and I’m struggling with my classes for the degree I’m pursuing and I’m needing to kick a lot of bad eating habits. I was informed that it was very visible and I need to calm down.

[@bipingamerz3825]

Keep it up 💓

[@LEOFADS]

Good video

[@pawpapw....]

good video this can helps 💪💪💪

[@superyoliteral]

thanks

[@aklsfu2423]

Ok I will try this stuff out

[@cozzar2083]

Started working out again, and my goal and aim is to get to Mike Tyson’s physique as I love boxing and would be very handy 🔥🔥

[@d.b.1176]

1. Wake up early 2. Eat a small breakfast 3. Take a pre workout for energy 4. Train hard at the gym 5. Eat eggs and drink a protein shake 6. Rub one out 7. Take a shower Now you’re ready for the rest of your day 😃 💪 🍻

[@michaelwrynn4002]

Hell yeah brother! That's how you start a good day!

[@boraradicevic1911]

😂

[@travelingjack8240]

Dude some of us don't have a cushy lifestyle and work overnight for 14hours a day. I can't remember the last time I even had time to sit down and enjoy a full breakfast.

[@LordBurger]

i love this except the coffee one. i feel like you should mention how it is dehydrating and should be cycled so it does not become desensitizing

[@Jake-ki4rd]

i like the movies and knowledge you are sharing!(A) what kind of video edit program are you using?

[@uplandcanada]

when i started eating breakfast twice in the morning I lost weight immediately. 1st breakfast is just water to get the organs going. 2nd was just veg and spices. Hope this helps.

[@sparkus2096]

Thank you, looking forward to adapting all these tips. Remember, we shouldn't focus on "seeing" results at the start but rather how you feel. Do you feel better? Do you have more energy? Do you feel more confident? If the answer is yes, then you're doing well. The outward results will come later. 💪

[@peterparkins8995]

l lyk that 👍🏻💯

[@aurorealis3249]

Great info. Thanks for these tried and tested rituals and habits. I already practice many of these suggestions and have found them to be true. Consistency is critical for any lasting effects.