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8 Sleeping Habits KILLING Your Gains!

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Rating: 4.0; Vote: 1

The way you sleep can have a direct impact on the muscle gains you will ultimately see from your workouts. I-m going to show you how 8 popular sleeping habits are possibly interfering with your ability to build muscle and remain injury free. Don-t be embarrassed if you wind up finding out that you are doing at least a few of these. The important thing is that I-m here to help. The first thing that you want to do before you even get into bed is stretch. Now I-m sure you-ve heard that it is not good to do static stretching before working out but do you know why? The reason is twofold. When you stretch before lifting you are interrupting the stored motor patterns that your body has to make movement efficient and memorable. This means, with the new muscle length provided by the stretching your bench press movement will not match up with the one that is stored. This leads to awkward pressing and an increase likelihood of injury. The second thing that occurs is that the increased length disrupts the overlap of muscle fibers and interferes with the strength of contraction. If this happens, you can expect to see a decline in your strength levels and force output at the exact worst time that you would want that to happen, just before your workout. Next, you want to be sure you adjust the sheets at the end of the bed before you even get in it. Why? This is because the tightness of your sheets will directly impact the tightness of your ankles in the long run. When you lay in bed your ankles will be pulled down into plantarflexion because of the sheets that are tucked in to the end of your bed. If you stay in this position for say 8 to 10 hours, you can guarantee that your calves will get tight and your ankle will lose mobility over time. Try squatting with bad ankle mobility and you will quickly see your leg gains go down as you no longer can descend low enough in the squat. The health of your shoulders is paramount to a big upper body. Just ask anyone who has ever injured their shoulder what it meant to their ability to lift and make gains in their chest, arms and back not to mention their delts. The key is to limit the tightness that is likely to happen just by avoiding common but bad sleeping postures. If you lay on your side with your hand under your head, make sure you don-t do this on top of the pillow. You can see instantly how this internally rotates your shoulder and leads to tight posterior shoulder capsules. If you place the hand under the pillow however you can dramatically change the situation and actually help to restore some lost external rotation. The same can happen when you lay on your stomach. Your arms get internally rotated at the shoulder to support your head on the pillow. Even worse however, your low back takes a beating as you compress your lumbar spine and adaptively shorten your lumber paraspinal muscles. This leads to the all too common low back pain. The best way to sleep is either on your back with the sheets loosened at the end of the bed or on your side with your legs straight and a pillow between your knees. Either way, you are minimizing the damage that you are doing to your body for extensive periods of time every night and giving your body a better chance of making pain free gains in the gym. Finally, upon waking make sure you immediately start the rehydration process by drinking two 12-16 ounce glasses of water. You have just gone a long period of time without drinking any water so you will want to get this in you to provide the environment for muscle gains. And of course, never underestimate the value of good sleep. Cortisol will be released by your body the less sleep you get. This will directly counteract the benefits of testosterone and lead to less muscle. Sleep as much as you can. If you are looking for a program that prioritizes muscle recovery as one of the main ways it helps you to build muscle much faster, head to and get one of the ATHLEAN-X Training Systems that best suits your goals. Start training like an athlete and start seeing better muscle gains more quickly
Date: 2022-04-22

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Comments and reviews: 10

Chris
Sleeping flat on your back does have an issue. studies have shown that sleeping on your side is more favorable for the movement of fluids in the brain and clearing of plaques that eventually cause dementia and Alzheimer's. I am one of those that starts off on my back and rolls over to the side during the night. and I've had real problems with my shoulders over the years (almost 60yo now) because I was sleeping with my arms crossed in that position. with the upper arm's hand on the bed in front of my head and my lower arm's hand down around waist level. After years of that, I developed lingering problems in that upper shoulder. which would move to the other shoulder when I swapped sides of the bed with my wife. Eventually, I trained myself not to cross my arms and the problems subsided. So, great video. ergonomics is a lot more important than most people realize and extra important when it comes to sleep!
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Aliyah
I know I-m probably not going to get a response but I-ve been so discouraged to try working out again. I seem to always find myself in pain especially after a workout no matter the preventative measures I take. I-ve been to the chiropractor and he says I have amazing joints and great flexibility within them so it confuses me why I always have something going on within my hips and lower back. If I take a step weird off of a stair after being fine all day I-ll instantly start to feel it and have to move to avoid further pain. I sleep straight on my back and I don-t even use a pillow anymore but I still wake up all feeling like my body is rusted metal. I described my pain as sciatica but the recommendations for sciatica only make a short term difference. I want to be healthy and feel fit so bad. Help: ( is this SI joint pain?
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Jiayi
I just started watching these videos about a week ago. Female here, not at all interested in bulking up, being a gym rat (I-m a runner) or looking like a -Jeff. - But this shit is so amazingly informative. I have had weirdly tight hips sometimes that don-t rotate well in certain ways, despite generally being a really flexible person who stretches often. I could never figure out what was going on.
But I am a ABSOLUTE knees up side sleeper and it never once occurred to me that this is a bad form to stay in for hours every night. I am gonna try with a pillow tonight. See if it helps over the next couple weeks. It certainly sounds like this could be a root cause and I-m already grateful!
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Ricky
Me and my wife drink a lot of water during the day. I burn around 1300 calories per day, she is around 900. Easily nicer a gallon per day. We HAVE to have water by us at night. I-ll drink a whole glass 16-20 ounces while I sleep. I-ve been this way since I was a kid. Piss twice a night while I sleep. If I don-t drink water while I sleep I will wake up with chapped lips, cotton mouth etc. Her too. We bring water wherever we go. Cannot go tit he grocery store without bringing water lol
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Black
I am combining couple of these.
I sleep on my belly one hand is going down alongside my body while the other is on the side of the bed or under the pillow.
And my feets are going over the bed so they are pointing downwards.
During winter though I am doing the under the pillow or fetal position.
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Arial
I sleep in a pretty contorted way (on my stomach, legs and arms all over the place, i sleep on the floor in summer and i often wake up with muscle soreness) but gainz are good. Sleeping position is probably not a decisive factor (it might be if youre really looking to get jacked tho)
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macareuxmoine
I learned the hard way: sleeping with your hand under your head also overstretches and kills your Ulnaris nerve eventually leading to numb and/or aching hands. Side sleepers, just stretch your arm right in front of you or only angle it lightly. You will thank me later -
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Jared
Started working nights, breakfast before work, 2 sandwiches wholemeal and Turkey slices, go work ( cycling 4 miles round trip) come home pre workout meal and drink before gym, gym, come home, protein shake, sleep from 3 to about half 8 9ish get up, do it all again
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Divinicus1er
Sleepping on your back can cause sleep apnea when you get older, probably better to alternate between on your back and foetus, so that your body naturally switch when your tongue strangle you.
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Mortophobe: Gaming
don't forget: you generate human growth hormone only if you sleep between 22: 00 and 02: 00! (to night time workers i suggest utilize this fact as a bargaining chip for your position)
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