Sleep
A critical recovery period when muscle repair and growth hormone release occur.
Updated
Sleep is when your body does most of its recovery and adaptation. Growth hormone is primarily released during deep sleep, promoting muscle repair and growth. Aim for 7-9 hours of quality sleep per night. Poor sleep impairs recovery, reduces strength, increases injury risk, and can lead to muscle loss and fat gain.
Examples
- 7-9 hours of sleep per night
- Growth hormone released during deep sleep
- Poor sleep = poor recovery
Stretching and mobility exercises
Put this into practice with exercises from the library.
All Fours Quad Stretch
Stretching · Bodyweight
Ankle Circles
Stretching · None
Ankle On The Knee
Stretching · None
Anterior Tibialis-SMR
Stretching · Other
Arm Circles
Stretching · None
Behind Head Chest Stretch
Stretching · Other
Brachialis-SMR
Stretching · Foam Roll
Calf Stretch Elbows Against Wall
Stretching · None
Common questions
What is Sleep?
A critical recovery period when muscle repair and growth hormone release occur. Sleep is when your body does most of its recovery and adaptation.
What exercises train the Sleep?
Good options include All Fours Quad Stretch, Ankle Circles, Ankle On The Knee, Anterior Tibialis-SMR, Arm Circles. Each links to a step-by-step guide with demonstration images.
What are examples of Sleep?
7-9 hours of sleep per night; Growth hormone released during deep sleep; Poor sleep = poor recovery.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus