Muscle Recovery and Sleep


Every new bodybuilder desires to build up the right amount of muscle in the least possible time. In the attempt to gain quality muscle mass fast, routines would grow progressively longer until the body reaches a point where it can't recover between workouts. Unfortunately, if you do a tremendous amount of workouts and don't sleep well, then you are affecting your muscle recovery rate and growth.

Without taking the time to recover from your workouts, you are destroying your muscle growth through a slow muscular death. You become what is known as catabolic. This destroys your progress and leaves you open to immune dysfunction and open for more colds and viruses.

Sleep is one of the critical keys to enhancing muscle recovery. Along with getting the proper amount of rest, your sleep habits are key to getting a full recovery from workout to workout. To maximize your periods of rest and sleep, make sure you are feeding your muscles properly with the right kind of fuel to help in the recovery process. Taking a high-quality protein before retiring for the night will give your muscles some needed nourishment to grow. It is when you are sleeping that muscle recovers better, and growth is obtained.

How Sleep Can Enhance Your Muscle

Your body recovers from the day's fatigue when we sleep and rest. Hence, you should commit yourself to sufficient sleep always as it is the best way for your body to restores itself. Sleep and rest are two important factors that determine your muscle recovery and recuperation when you do workouts.


The recommended amount sleep an average bodybuilder need everyday varies from 8 to 10 hours and the sole purpose is to get enough sleep until you feel good when you wake up the following day. During the day, try to take power naps when you can during the day. Just a 20-minute nap will boost your muscle recovery and energy levels. If you can, sleep in the afternoons, even 30 minutes can be beneficial in the recovery.

Remember, muscles are growing when you are resting, NOT when you are training. Going to the gym represents only 25-30% of the bodybuilding equation. Remaining pieces are occupied by resting and nutrition.

Other Factors That Affect Muscle Recovery

  • Overtraining

Overtraining can severely affect your muscle recovery process. Overtraining means to train too often until the point where your muscles are unable to recover from their previous workouts. By not allowing your muscles to recover, you are limiting its growth as well.

Overtraining will happen if you do long workouts and train excessively frequently. Symptoms include persistently sore joints, lack of enthusiasm for training, lack of energy, frequent illness, nervousness, sleeplessness, and elevated morning pulse and blood pressure. If you have been experiencing one or more of these particular symptoms, you are probably overtraining.

  • Training Frequency

You should watch how frequently you train and the number of sets you're doing, especially if you are new to weight lifting or bodybuilding. Instead, you can follow a three-day workout routine and then wait to let your body give you the signal to continue. Muscle recovery is just as important eating the right diet and doing your training rightly.

Conclusively, you will if your muscles have adequately recovered if after your workouts the soreness you initially experienced has cleared up completely. For instance, if you plan on working your chest and you still feel some tightness or pain, then you need to allow that body part more time to recover.

You should understand that everyone is different. You must get the right amount of rest as it is getting to the gym and staying disciplined with your workout. You want to be sure when scheduling the workouts that you have allowed your different body parts to recover sufficiently. With more time and experience, you may be able to set up a five to six-day workout schedule. If you are just starting out, you want to schedule your workouts no more than 3-4 days a week and, not working the same muscle group twice within that week.