5 Tips to Build Muscle while Sleeping

[@GravityTransformation]

References: 1. Subjects that were dieting - in a calorie deficit - into two groups. Group one slept 8.5 hours per night and group two slept only 5.5 hours per night. pubmed.ncbi.nlm.nih.gov/20921542/ 2. A 2018 paper analyzed how one sleepless night would affect 15 young men. Just by not sleeping for one night their muscles already showed signs of increased protein (muscle) breakdown. advances.sciencemag.org/content/4/8/eaar8590 3. There are various studies available that consuming protein before bed might speed up muscle development. One is a 2012 study that gauged the impact of pre-sleep protein intake on 16 healthy young males. journals.lww.com/acsm-msse/fulltext/2012/08000/Protein_Ingestion_before_Sleep_Improves.20.aspx 4. 44 young males went through a 12-week resistance training program and adhered to a protein intake of 1.3 grams of protein per kilogram of body weight. academic.oup.com/jn/article/145/6/1178/4644372 5. “casein protein (~ 30-40 g) prior to sleep can acutely increase MPS [muscle protein synthesis] and metabolic rate throughout the night.” www.ncbi.nlm.nih.gov/pmc/articles/PMC5596471/ 6. Strength training improves sleep quality, as shown by various studies www.sciencedirect.com/science/article/pii/S1836955312701066 www.hindawi.com/journals/apm/2017/1364387/ pubmed.ncbi.nlm.nih.gov/22045416/ 7. And it even improves sleep quality if you were to train late in the evening, as found by a 2019 meta-analysis link.springer.com/article/10.1007/s40279-018-1015-0 8. Another important thing to consider is noise. Environmental noise, such as air and vehicle traffic, has been shown to increase stage 1 sleep and decrease slow wave and REM sleep, which is detrimental because during REM sleep, the body shifts its resources to the task of repairing tissues and cells. pubmed.ncbi.nlm.nih.gov/21203365/ 9. Noise while sleeping may also cause extra production of hormones such as adrenaline and cortisol as well as elevated heart rate and blood pressure, which impairs sleep quality and makes you more likely to wake up earlier and in the middle of the night. pubmed.ncbi.nlm.nih.gov/29192612/ 10. The best room temperature for sleep is approximately 65 degrees Fahrenheit (18.3 degrees Celsius). www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep 11. While some people find that it is easier to fall asleep after drinking alcohol, this doesn’t pair with an increase in sleep quality. In fact, your sleep will most likely be worse because drinking disrupts your sleep cycle. www.ncbi.nlm.nih.gov/pmc/articles/PMC6707127/ 12. The alcohol in your system will mean you spend less time in the important Rapid Eye Movement (REM) stage of sleep, with the end result that you wake up feeling less refreshed. And even just a couple of drinks will have an effect. linkinghub.elsevier.com/retrieve/pii/S0741832914201157

[@x_018sush]

2😂❤😂😂🎉🎉ypu7😮😅😊😊😊😊😅😅😅

[@bradleynickell5488]

Klik Baitors 😮

[@princejdavid88]

Qaaaaàaa

[@EthanThinh]

please do resistance bands

[@datt5698]

Don't ever supplement with melatonin! Will hinder your own production of melatonin!!!

[@RishiC.7]

#1 - 0:37 - Eating protein before going to bed #2 - 3:44 - Getting Enough sleep #3 - 6:15 - Lift Weights #4 - 7:16 - Optimize your bedroom environment #5 - 9:27 - Avoid alcohol consumption as much as possible

[@Flex-hz5ye]

Thanks bro I was actually skipping to the next subject

[@Eyesaiah777]

THIS, is a real comment. Lol 👍🏽

[@PopstarDracula]

Thanks bro I always look for the timestamp bro

[@TCBABY1]

Not all hero’s wear capes. Thank you

[@silviu.pădure]

Great! Just check out what increased IGF1 levels will do to your body in the long term.

[@abdirasakessa6239]

1. Eating protein before bed 2. Getting enough sleep 3. Lifting weights 4. Optimising your bedroom environment 5. Avoid alcohol consumption as much as possible

[@Unknown-bt6hb]

Thanks!

[@Ruckus45]

Number 5 did wonders for my sleep score. Went from regularly in the low 60s to the mid to upper 70s on my sleep number bed. That's a drastic improvement on how I feel

[@IsaiahTerry-s3z]

The 5th one is gonna be really easy since I’m only 11 years old

[@Daboi299]

I'm gonna keep this in mind and write it down so i can actually be healthy and stuff.

[@boxersoho]

I constantly use a high air throw fan on my face to block all noise and it's also more comfortable for me to sleep. Been doing this for last 8 years except for harsh winters. I get 8-9 hrs quality sleep.

[@renemedina8026]

I’m 63 years and I’m still swimming 🏊🏼‍♂️ and working out 🏋️‍♀️ cool video thank you

[@jesseweimer9353]

Cool

[@eggbenedict-gt7mw]

😂😂😂😂 swimming even a log does it

[@Man.mann1999]

I'm worried that you might get drown, Grandpa

[@blacklyfe5543]

Remember muscles are not built in the gym but in your sleep so sleep is just as important as diet and building muscle you just have to work hard and be consistent

[@cheslynmarthinus24]

Started this journey of body improvement and your advice and teachings has greatly improved my knowledge and body. Love this channel so thank you

[@GARASHOOFFICIAL-rb4jn]

any updates

[@OlyMar83]

I found having your last meal at 3pm- 4pm max (depending on your goals) my sleep has been tremendous. No toilet breaks, straight through 9 hours every night.

[@rdm217]

cap

[@legato699]

That's the 2nd of your vids that I've watched so far, and I found them very useful and sensible. Not too wordy, to the point: I love that.

[@cressida00]

Usually I hate the use of movie clips in information videos, but yours are cool.They work very well with your descriptions.

[@perpetuahernandez7171]

bro used Jeffrey Dahmer

[@jillwiegand4257]

Turning 60 this year! Glad I found this content! ❤ New sub here! 😊

[@rayanreyhanian800]

Love your videos. Please do a video on how to increase grip strength. Thank you❤

[@lancervfx367]

i’d do things like deadhangs, farmer carrie’s, and just any type of back exercise will be great for grip strength

[@heir2n018]

Anyway in all seriousness, it depends solely on an individual work lifestyle schedule. For example I work 6am-7pm most days, optimally my free time is fucked. So I generally try and get to sleep around 8:30pm sleep until-4:30am if I can. Doesn't always work. I purchased blackout curtains & a sleep mask [black mask that covers you're eyes] it's helped decently

[@RambisRants]

I usually do great on 5/6 hours of sleep a day. Since starting HIT training two weeks ago, I get 8 straight and still wake up a zombie!!! I know I’ll get used to the new workouts, and the results have been amazing so far!!! But seeing that 8-10 hours will be my new norm while working out this way.

[@ambiven10]

I also started getting more sleep lately otherwise i used to get 6 hrs before.

[@cancelme3521]

Hey, idk if you'll even see this but you should look into Dr. Andrew Huberman's videos on your circadian rhythms and sleep. TL:DR 9 hours of sleep is optimal.

[@rounaksubramanian1686]

Wow simply just wow bro you are doing a wonderful work by telling about this topic of 5 ways to build muscles faster while sleeping and keep it up and keep up the good work as always and take care Keep smiling always

[@12q8]

Who makes these thumbnails? They are hysterical

[@GameN3rdz]

😆

[@HaimGreen]

One of the most important and enjoyable video, lots of information!

[@Cryptomattyboy]

Low fat greek yogurt and blueberries is my go to snack b4 bed

[@buhlegoba1900]

You killed this vid

[@Iwonderwhattoputhere.]

We’re not gonna talk about how he casually put a Dahmer scene at the beginning, right

[@theodore_neo]

the best sleeper build tutorial ever

[@dk-sky3820]

10:46 “So..” Bruh… so what? Ugghhh the suspense is killing me 😫

[@j0rGe_]

Now I can't sleep not knowing how the video ends!!!

[@DrManar-mx1bw]

Thanks for the valuable information

[@thereaper3569]

Could I eat peanut butter for protein???

[@JB-io8ys]

Casein protein is a protein found in milk that gives milk its white color. Cow's milk consists of around 80% casein protein. In addition to milk, casein protein is found in yogurt, cheese, and infant formulas, as well as in a variety of dietary supplements. Casein protein provides the body with all of the amino acids necessary to help build muscle. Casein protein is digested more slowly than other proteins, so it might be better at reducing appetite and increasing feelings of fullness.

[@vickylicea9896]

Are naps included in overall sleep time? Do they count?

[@nithinlutukurthi7481]

yes

[@mannam615]

Jesus is the Way, the Truth and the Life

[@childish3002]

Amen💯❤️🦾✝️🤞🏼🍷🪽🩸Real recognizes awoke

[@T-R-X-P-P-Y]

@guywholikes2startawarcap we all know your not u look stupid lying

[@Pickle_Juice6970]

Your name doesn't lie​@guywholikes2startawar

[@Ace-xf2]

Why is there so many fucking comments about Jesus

[@Ace-xf2]

@guywholikes2startawar makes sense

[@EthanThinh]

please do a video on resistabnce bands

[@muftaurasaq3061]

Thanks so much gravity, I think you need to discuss about snoring among lifters is totally rampart, what causes it and many more

[@mistersmith5752]

i can't sleep how to sleep 8 hours in this world now, Technology made our life harder not easy

[@viktornitriansky9653]

You go to bed and fall asleep

[@ghazanferboi3421]

Bull crap

[@goodcop8671]

forget technology and go take a nap

[@ryansingh8787]

Extremely yes long time was long time now is now

[@claudespeed4730]

Bro be showing Jeffery Dahmer in the protien part

[@leslieweed9435]

Haaaaahaha I caught that too!

[@EvilRamon]

It was also found that whey outperformed casein in another study. See the video Picturefit put out regarding protein before sleep

[@GurmanSS]

I remember when i lacked knowledge i took C4 in evening and i stayed awake till morning

[@purple_002]

Me watching this at 2:47am and getting motivated to sleep more from tomorrow 😂😂

[@andrijafilipivic4480]

I knew it i bet my friend 50 bucks that there was going to be a kratos in here somewhere 😂

[@GearShifter925]

Did anyone notice ??? 😳😳😳 At 5:00 old-school AKSHAY KUMAR (Bollywood actor) with his chest hairs....!!!!!! 🤣🤣🤣🤣🤣🤣

[@Audbio]

Saying "Eat protein" and then right after show Jeffery Dahmer eating "Protein" is foul 💀

[@shqiptarfromalbania]

Does yoghurt have protein?

[@yennerchristien.]

Yeah

[@codesm96]

Plenty

[@MPlain]

i average 5 to 6 hours and if i tried to go to sleep earlier i would just wake up earlier i've literally done this my whole life. my body just does not need it. Could i afford to lose a few, sure most of that is shitty diet choices. but i've been in way better shape then i am now in the past and my sleep habits are a constant.

[@barkmaker]

There was a recent study that showed that whey was significantly better than casein and that the drop off in synthesis was insignificant compared to the overall higher rate of synthesis over time.

[@nachiketdeshmukh4191]

Link of the study???

[@Saturnth]

“Oh wow, have you been going to the gym?” “No” “Do you have a home gym?” “No” “How did you get so strong then?” “Sleeping”

[@MikeJones-pf3bp]

Jesus Christ died for your sins, was buried, and rose Again on the third day according to the scriptures. The Bible says that if thou shalt confess with thy mouth the Lord Jesus, and shalt believe in thine heart that God hath raised him from the dead, thou shalt be saved (Romans 10:9).

[@GodmyX]

Does that increase muscle growth then?

[@Barney_Frendy]

​@@GodmyXjesus christ is the answer for everything

[@myobamv]

U understood it​@@Barney_Frendy

[@TripleX27]

Amen

[@QuandaleDingle-zo7ub]

Who asked. This is the same book with the quote. “I do not permit a woman to teach or to exercise authority over a man; rather, she is to remain quiet.” Timothy 2:12

[@cosmicpalm4404]

This man Max posternak is legend he cares about Indian audience, ......... Khiladi Kumar was in the video.

[@abhijitha.a]

how to push mind harder for next reps and sets for leg excerise

[@TheHaxy]

* Spec liked this video * * Spec subscribed * * Spec downloaded this video * * Spec shared this video * * Spec cliped this video *

[@meltedsnow38]

7:27 the uncle ray scene from scary movie 😭😭😭

[@davidadesign]

What about working out in the morning w/protein. Do I still need it again before bed?

[@MOST_RANDOM_OF_THEM_ALL]

The part with the tv was from the song called sick that the boys made (joshdub, eddie vr, juicy and mully)

[@noahgulli9874]

should i eat protien before bed when intermintent fasting as well as being on a cut?

[@AdamScottfit]

The gains for a pre-bed serving of protein are so small, they're not worth the hassle and potentially downsides to consuming anything right before bed. Going to bed after eating can cause acid reflux and digestive issues. Not worth it guys, just focus on total protein intake.

[@Pedant_Patrol]

No.

[@AdamScottfit]

@@Pedant_Patrol no?

[@Pedant_Patrol]

@@AdamScottfit Yes.

[@AdamScottfit]

@@Pedant_Patrol 😭😭😭

[@Leo-mr1qz]

I agree.

[@WDHírügynökség]

Good topic for a new video! In my case I work now as a security guard in 24 hour shifts on 2 times a week usually. I can't simply sleep under the service, because beside of me there is active computings and moderately high-pitched sounds. Also I do my workouts on weekly basis 2-3 times. And I consider myself as a health awareness person... What can you suggest to maintain my protein-sythesis consistently? I take only healthy food with me and not really like fast-food at all. Nor alcohol or too sweety foods. I lost under 4 years a ton of weight and I want to remain lean, healthy and focused...

[@Guest-A1]

This is what i call sleeper build 🥶🥶

[@nekopop8159]

The only thing I need is more sleep, since I go to two schools in a day, I have lots of work to do for only 4 hours after school. I need to find a way to sleep earlier.

[@Marcmadness99]

I been having problems with my sleep, trying to weight loss before bed and put on muscle.

[@elbromista1617]

Bro took the sleeper build literally 😂😂😂

[@Tom-kg6qe]

Oof, did video end abruptly (at 10:47) for anyone else or just me?

[@OhiotitanVr]

I take afternoon naps so this will help alot

[@slapshotjack9806]

“ sleep will be less restorative if you wake up in the middle of the night due to noise” The random dude on a motorcycle at 3AM: I am speed

[@top10super52]

why there is Jeffery dahmer 😂 0:37

[@dragonofthesky9999]

does it matter the type of greek yogurt? i get the oikos greek yogurt triple zero (usually cherry or strawberry cause i like some sort of flavor) is there a different or specific brand i should go for that is more beneficial or can i just stay with what i enjoy?

[@rwmikarawn1435]

Go for the one with most proteins i would say

[@dragonofthesky9999]

@@rwmikarawn1435 ill chekcd it out, the triple 0 one has 15 ajnd there is a couple with 20

[@geg495]

Would a hard boiled egg work for the protein before bed?

[@dansmith1661]

Absolutely.

[@luketurrell4445]

Yes, I dont use casein but will always have about 30G of protein mixed with fats before bed.Fats make the protein release slowly. Examples are, eggs, salmon, cottage cheese, greek yogurt and peanut butter

[@lifexpensis]

BRO WHATS UP WITH THE JEFFERY DAHMER "protein" nahh

[@famesantana7974]

Was a video of Dahmer eating really in the 1st 30 seconds of the vid taking about protein consumption? 🤔

[@epicviolence123]

Yes

[@JamieBryant-dt3kq]

OMG I thought it was just me that saw that lol

[@HaileyesusTadelewith]

Never think of it, sleeping and building your body.

[@uhhhhhhhhhhh1160]

Lifting weights while being asleep, got it I think! 🤠

[@isaacjaros23]

#3 lift weights. Anyone know how to lift weights while sleeping?

[@Audioslaved1991]

While on topic of avoiding alcohol while training, how about marijuana? Can it affect your sleep patterns negatively like alcohol can? Also, what happens when you consume marijuana while training? Thanks

[@victorybonyongwa1197]

I personally use Marijuana and it's not affected my training or sleep.

[@yennerchristien.]

@@victorybonyongwa1197 it depends on how often you have it

[@anthonyash1771]

Only problem I’ve seen with marijuana is you want to tear all the food up in your house. Trying to eat clean while buzzed can be difficult. Lol

[@tanmaysuri5554]

I love your videos and follow them but wait a sec .... Tony stark , thor 😍 noice

[@ChadWardenPS3]

The best tip is to sleep with the narrator of this video 😊

[@jacksonwalker6898]

Quite literally a sleeper build

[@Somethingiswronginmyhead]

Cool tips, one small issue… Source?

[@ghaliaghalia6683]

Why did blud show Jeffery dahmer in 0:38

[@SHADINMUHAMMAD-DXB]

Going gym to build muscles ❌ Sleeping to build up muscles ☑

[@davidmagnussen-lf6pp]

I’m 14, so i ain’t getting any alcohol anytime soon💀

[@pudgesnextturnaround3112]

I was pretty curious

[@stevethea5250]

3:10,3:38 6:34

[@stevethea5250]

4:20

[@adityashukla1738]

i am watching this at 3am

[@fitnytech]

You are confined only by the walls you build yourself.

[@jashwanthbablu856]

please make a video on " How to burn the fat at Hip Dips " please

[@r4m4xi18]

Tyyy

[@chrispygingerpie]

These are all great ideas, but hard to implement with a two month old baby :/

[@eggbenedict-gt7mw]

Where is the mother

[@chrispygingerpie]

@@eggbenedict-gt7mw not really sure what the relevance of the question is? But we sleep in our bed… doesn’t stop baby from waking up in the night.

[@eggbenedict-gt7mw]

@@chrispygingerpie baby walking in ur rooms mean, baby is healthy

[@Raged-]

Bro showed Dahmer for eating protein💀

[@victuz]

I thought I was the only one who noticed that shit, what the hell man...

[@soumilchawan]

Now thatz a sleeper build 😴

[@johnpaulsousa913]

the brown noise that helps me sleep is caused by the protien

[@jesseweimer9353]

Ill try

[@geoffreyvincecaponpon7885]

will ya may muscle just got big for no reson and when i wake up it hurt like i work so hard

[@Fun_Stuff66]

I live in australia so theres no chance i can keep the temperature down. Its so hot here

[@nyanzangongoseke4596]

Why is their always random clips of Geoffrey Dommer?

[@alexandervelky7481]

i know like 2-3mins but i need to learn the other and its hard as hell

[@Potocalter]

Step 1: Be Christian and follow all of the rules Step 2: never blaspheme against the Holy Spirit Step 3: Wait for Judgement day or 40 days after your death Step 4: Be Judged Step 5: be found in the book of life Step 6: Enter Heaven with the perfect body

[@jarellthegameboy7760]

Do you truly have to lift weights before doing all of the things shown to see results?

[@Leo-mr1qz]

I loke the Aronald clips. He is a rockstar!! 🎉

[@chutasan8299]

According to the thumb nail, I figured he was choking it every night.

[@apps99567]

Bhai suna sa nahi bada ga mehnat karna sa bada ga muscles

[@Triangleex]

0:36 why the f is jeffrey there

[@whoknows8223]

7:05 100% not for me my heart rate is so high, feeling super awake and I lie in my bed 1-2 hours trying to unwind.

[@SteezyProdzZ]

All great advice except I dont understand how you could work each muscle more than once a week i.e. Monday chest Tuesday tricep Wednesday back Thursday bicep Friday shoulder and traps Saturdays legs and abs Sunday rest Theres no space to do it twice a week

[@BakaGrow]

Why not just do push, pull, leg for each day for 6 set?

[@Da...n]

Exactly, if you train right you Should only have to the big muscles once a week. I do day 1 legs/biceps, day 2 rest, day 3 shoulders/triceps, day 4 rest, day 5 back/biceps, day 6 rest, day 7 chest triceps, day 8 rest, day 9 start legs again. I put numbers instead if days of the week becuase it carries over. It trains each mucsle every 8 days and arms twice in there. It's perfect workout routine becuase it gives you 1 day between lifts giving you optimal recovery. If you train hard asf this is a perfect routine.

[@aghajameel2752]

Guy has Dahmer on the “Eat Protein” section 💀

[@Birdie720]

W fr ngl

[@McJiver]

I sleep with a pillow over my head for two reasons... My head gets cold (short hair). Plus, it cuts out noise from someone else snoring. I work second shift and often come home to a snoring wife. I just throw it over and leave a crack to let my face breathe.