If You Want to Build Muscle Every Morning, Do This.
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Date: 2025-03-14
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Comments and reviews: 20
RRKS
Sleeping at night and being awake at day isn't really that strict of a requirement. While it's good for most people, the most important thing is still consistency of sleep.
I'm a night owl and struggled with mental health, creating good habits, getting a good amount of sleep etc for pretty much 20 years. As soon as i landed a night job, it all changed and i've had zero issues since. I'm rarely even sick anymore, have been able to lose a lot of weight and build muscle. Something i was never able to do when being awake during the days.
Also, i always go to the gym right after work. I've done it before work a few times. But since i have a physical job, that typically ends in a torture of a day. I instead see work as the warmup so i'm already warmed up by the time i go to the gym.
Sure, i did have some issues with getting to the gym. But that's why i switched gym to a gym that's 5 minutes away from home. It forces me to realize that there's no reason not to go. Even if i feel like i have 0 energy, i commit to at least go to the gym and walk on the treadmill for 10 minutes. Most of the time as i get to the gym, i feel energized. So the strategy of thinking just go do something easy often works.
As for the thing about protein synthesis. I read another study that didn't show any increase in MPS beyond 20-30g of protein. However it did show that the duration of the maxed out MPS was increased. So rather than sitting at max MPS for a few hours, a huge quantity of protein might make you sit at max MPS for 10-12 hours. It did however suggest that the max MPS does depend on your body size. So if you're a 150 kilo lean monster. 20-30g of protein is unlikely to be maxing out your MPS.
While the research you're pointing to and then one i'm referencing doesn't say the exact same thing. They both do show benefits of higher protein meals. So in either case, you're unlikely to do something in vain. I'm personally eating 3 major meals per day with 60G of protein each. My breakfast is the most advanced, featuring roughly half cassein base and half whey base. The whey is broken down quickly in my stomach, while the cassein takes longer time. In other words i'm quickly refueling from a possible loss of MPS from the night, while also setting myself up for an extended MPS until my next meal.
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Sleeping at night and being awake at day isn't really that strict of a requirement. While it's good for most people, the most important thing is still consistency of sleep.
I'm a night owl and struggled with mental health, creating good habits, getting a good amount of sleep etc for pretty much 20 years. As soon as i landed a night job, it all changed and i've had zero issues since. I'm rarely even sick anymore, have been able to lose a lot of weight and build muscle. Something i was never able to do when being awake during the days.
Also, i always go to the gym right after work. I've done it before work a few times. But since i have a physical job, that typically ends in a torture of a day. I instead see work as the warmup so i'm already warmed up by the time i go to the gym.
Sure, i did have some issues with getting to the gym. But that's why i switched gym to a gym that's 5 minutes away from home. It forces me to realize that there's no reason not to go. Even if i feel like i have 0 energy, i commit to at least go to the gym and walk on the treadmill for 10 minutes. Most of the time as i get to the gym, i feel energized. So the strategy of thinking just go do something easy often works.
As for the thing about protein synthesis. I read another study that didn't show any increase in MPS beyond 20-30g of protein. However it did show that the duration of the maxed out MPS was increased. So rather than sitting at max MPS for a few hours, a huge quantity of protein might make you sit at max MPS for 10-12 hours. It did however suggest that the max MPS does depend on your body size. So if you're a 150 kilo lean monster. 20-30g of protein is unlikely to be maxing out your MPS.
While the research you're pointing to and then one i'm referencing doesn't say the exact same thing. They both do show benefits of higher protein meals. So in either case, you're unlikely to do something in vain. I'm personally eating 3 major meals per day with 60G of protein each. My breakfast is the most advanced, featuring roughly half cassein base and half whey base. The whey is broken down quickly in my stomach, while the cassein takes longer time. In other words i'm quickly refueling from a possible loss of MPS from the night, while also setting myself up for an extended MPS until my next meal.
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JordanFayter
I prefer to wake up between 3 and 5am and go to bed between 7 and 9pm. This doesn't always work as I work a part-time job and don't get off until 7pm, and I am usually not out until 7: 30 and then home around 8. I'm also working on starting my own small business, which got me out of my routine. I need to get back into my routine of a 9pm bedtime, 5am wakeup time, 15-30 minutes right away on the treadmill, then doing my Carpal Tunnel Exercises and a Push, Pull, Legs, Core & Chest, Neck & Forearms weight training along with other things I have in my routine. I know that for myself, even waking up at 7am instead of 5am makes me feel extremely lazy and have no motivation for anything throughout the whole day. About the weight training routine, the main part I used to do was just a Pull, Push, Legs, then I felt and knew I was lacking on my Core, Chest, Neck, and Forarms, so those got put into the routine and I'm working on figuring out where they belong and when to do them.
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I prefer to wake up between 3 and 5am and go to bed between 7 and 9pm. This doesn't always work as I work a part-time job and don't get off until 7pm, and I am usually not out until 7: 30 and then home around 8. I'm also working on starting my own small business, which got me out of my routine. I need to get back into my routine of a 9pm bedtime, 5am wakeup time, 15-30 minutes right away on the treadmill, then doing my Carpal Tunnel Exercises and a Push, Pull, Legs, Core & Chest, Neck & Forearms weight training along with other things I have in my routine. I know that for myself, even waking up at 7am instead of 5am makes me feel extremely lazy and have no motivation for anything throughout the whole day. About the weight training routine, the main part I used to do was just a Pull, Push, Legs, then I felt and knew I was lacking on my Core, Chest, Neck, and Forarms, so those got put into the routine and I'm working on figuring out where they belong and when to do them.
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JoseMoreira-yv3ex
Working graveyard/night shifts really messes you up. For years, after working nights, i gained about 60 pounds overall. It's taken me about two years of work to lose it. Still working night shift, but i definitely made sure to keep my sleep schedule fairly consistent, workout regularly, get good rest, but especially made sure to focus on my diet. It's tough work if you don't have the luxury of being able to sleep at night and i feel far too many people who give fitness advice forget about us night workers.
I'm telling anyone who reads this now, though, that you can still get the results. It really just makes things more difficult if you don't have access to many of the benefits that are usually explained in many of these videos.
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Working graveyard/night shifts really messes you up. For years, after working nights, i gained about 60 pounds overall. It's taken me about two years of work to lose it. Still working night shift, but i definitely made sure to keep my sleep schedule fairly consistent, workout regularly, get good rest, but especially made sure to focus on my diet. It's tough work if you don't have the luxury of being able to sleep at night and i feel far too many people who give fitness advice forget about us night workers.
I'm telling anyone who reads this now, though, that you can still get the results. It really just makes things more difficult if you don't have access to many of the benefits that are usually explained in many of these videos.
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ramenphreak3268
So talking about your buddy slamming a protein shake at 3 in the morning. I remember the behind the scenes for Blade Trinity and them talking to Ryan Reynolds, and Jessica Beil about their diet and workout regimen. I think it was Paul Saladino (who's worked with Ryan Reynolds on all his movies since Blade Trinity) who put them through the paces and had them do 5am fight training, workouts, and monitored their food everyday for however many months to get shredded. They'd go to bed at 9pm, then wake up at like midnight to slam a protein shake, then back to bed for early call and do it all over again. Ryan Reynolds was built badass in that movie so it must've worked lol
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So talking about your buddy slamming a protein shake at 3 in the morning. I remember the behind the scenes for Blade Trinity and them talking to Ryan Reynolds, and Jessica Beil about their diet and workout regimen. I think it was Paul Saladino (who's worked with Ryan Reynolds on all his movies since Blade Trinity) who put them through the paces and had them do 5am fight training, workouts, and monitored their food everyday for however many months to get shredded. They'd go to bed at 9pm, then wake up at like midnight to slam a protein shake, then back to bed for early call and do it all over again. Ryan Reynolds was built badass in that movie so it must've worked lol
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ryanlillie8469
Ngl in my early 40s. I only just started doing weights and a bit of cardio 3-4x a week and i not only feel more masculine on days i wake up hard but i also generally feel way more healthy, positive mentally, and more motivated. I always, in the back of my mind, look forward to those days and strive for them. This confirmation bias is helpful and motivating. Thanks Jeremy.
Edit; i should say i started with Jeremy's upper and lower for a few months. I now am on ppl. I forgot to mention i feel way more rested on days i wake up stiff too. I didn't link it all together.
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Ngl in my early 40s. I only just started doing weights and a bit of cardio 3-4x a week and i not only feel more masculine on days i wake up hard but i also generally feel way more healthy, positive mentally, and more motivated. I always, in the back of my mind, look forward to those days and strive for them. This confirmation bias is helpful and motivating. Thanks Jeremy.
Edit; i should say i started with Jeremy's upper and lower for a few months. I now am on ppl. I forgot to mention i feel way more rested on days i wake up stiff too. I didn't link it all together.
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marcusmelby2879
Hey Jeremy. Great vid! You Think You Can Give my Morning routine based on mucle building and health
1. wake up around 6: 45-8: 00
2. go to the toilet, weigh my self and brush my teeth
3. drink 2 glasses of water and Get dressed
4. i Then do my morning Walk, useally like 10 km ish.
5. i Then make my breakfsst wich is a ok plus size with atlesst 45 g of protein and 30 grams of healthy fats and like 65 ish karbs
6. i Then Get some work on my master thesis, and go workout after like 1. 5 hours.
Hope for a reply
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Hey Jeremy. Great vid! You Think You Can Give my Morning routine based on mucle building and health
1. wake up around 6: 45-8: 00
2. go to the toilet, weigh my self and brush my teeth
3. drink 2 glasses of water and Get dressed
4. i Then do my morning Walk, useally like 10 km ish.
5. i Then make my breakfsst wich is a ok plus size with atlesst 45 g of protein and 30 grams of healthy fats and like 65 ish karbs
6. i Then Get some work on my master thesis, and go workout after like 1. 5 hours.
Hope for a reply
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AnkitKC-nu6qc
Guys i need help. I lost around 20kg from 89kg to 70kg in 6-7 months in this journey till now i have ate only around 1500-1800 calories which led to heavy calories deficit due to which i lost fat as well as muscle and now i am at around 20% body fat. Now i want to build proper muscle as well as lossing fat to 12% so how can i know my calories maintenance and what should i do eat at maintenance calories or in calories deficit ( and how many calories deficit) or bulk or lean bulk Pleasee guyss
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Guys i need help. I lost around 20kg from 89kg to 70kg in 6-7 months in this journey till now i have ate only around 1500-1800 calories which led to heavy calories deficit due to which i lost fat as well as muscle and now i am at around 20% body fat. Now i want to build proper muscle as well as lossing fat to 12% so how can i know my calories maintenance and what should i do eat at maintenance calories or in calories deficit ( and how many calories deficit) or bulk or lean bulk Pleasee guyss
reply
annaioffe171
Waking up with sunlight might be a great advice, but sleeping with your blinds up completely messes up your sleep if you live in a city - consider streetlights, cars passing etc. I once heard a sleep researcher describe an ideal bedroom as a kind of a cave - dark and cool, blinds drawn and temperature around 20C (68F.
Oh, and cold shower - absolutely brilliant after you have thoroughly warmed yourself (not with too hot water, that dries the skin. It's an ultimate energizer!
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Waking up with sunlight might be a great advice, but sleeping with your blinds up completely messes up your sleep if you live in a city - consider streetlights, cars passing etc. I once heard a sleep researcher describe an ideal bedroom as a kind of a cave - dark and cool, blinds drawn and temperature around 20C (68F.
Oh, and cold shower - absolutely brilliant after you have thoroughly warmed yourself (not with too hot water, that dries the skin. It's an ultimate energizer!
reply
cc1drt
wait at least 90 min before drinking coffee after waking up. it has nothing to do with cortisol, its to allow adenosine to clear before coffee begins to bind to its receptors
this reduces or prevents the intensity of mid afternoon energy crashes. if you take caffeine immediately upon waking, once the caffeine wears off youll feel more tired like youre just waking up again because theres still adenosine that should have been cleared had you waited to drink your coffee
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wait at least 90 min before drinking coffee after waking up. it has nothing to do with cortisol, its to allow adenosine to clear before coffee begins to bind to its receptors
this reduces or prevents the intensity of mid afternoon energy crashes. if you take caffeine immediately upon waking, once the caffeine wears off youll feel more tired like youre just waking up again because theres still adenosine that should have been cleared had you waited to drink your coffee
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Sin_Of_Greed
This is basically impossible in the northern hemispheres, sadly. Even if we do get up at sunrise, the sunlight we get here is so much more dimmed, than the one you guys get closer to the equator.
It comes in at an angle, at best it's like 1/5 of the sun you guys get, at worse it's less.
Getting that sun through a window or a glass, makes it even less powerful, so it won't as easily activate the crucial parts of your brain, for this to work.
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This is basically impossible in the northern hemispheres, sadly. Even if we do get up at sunrise, the sunlight we get here is so much more dimmed, than the one you guys get closer to the equator.
It comes in at an angle, at best it's like 1/5 of the sun you guys get, at worse it's less.
Getting that sun through a window or a glass, makes it even less powerful, so it won't as easily activate the crucial parts of your brain, for this to work.
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jeremy_ethier
One of your best videos yet.
I would love to sleep consistently with good quality and the appropriate hours. Ever since becoming a father, my sleep has just taken a back seat unfortunately. My children are my life, and I'm enjoying their new experiences in this world, but certainly there is a letdown in the back of my mind from the years I've lost in regards to working out and recovery. But alas, I push through for my babies.
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One of your best videos yet.
I would love to sleep consistently with good quality and the appropriate hours. Ever since becoming a father, my sleep has just taken a back seat unfortunately. My children are my life, and I'm enjoying their new experiences in this world, but certainly there is a letdown in the back of my mind from the years I've lost in regards to working out and recovery. But alas, I push through for my babies.
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nica092796
I follow this whole routine.
Only things I lack on, I still have even a Diet Coke with every meal. So I’m drinking Coke with dinner at times.
Protein intake after working out. Most of the time I don’t eat breakfast until 12PM since I try to fast for 16hrs (8hrs eating window) and I work out 5-7AM. Is the best time for me. After work I’m too tired. Later in the day I’m battling for machines.
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I follow this whole routine.
Only things I lack on, I still have even a Diet Coke with every meal. So I’m drinking Coke with dinner at times.
Protein intake after working out. Most of the time I don’t eat breakfast until 12PM since I try to fast for 16hrs (8hrs eating window) and I work out 5-7AM. Is the best time for me. After work I’m too tired. Later in the day I’m battling for machines.
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nachomiranda589
So all of us that work early in the morning are screwed basically haha
Joking aside i do recognize that my quality and duration of sleep deffinetly needs a lot of improvement and might be one of the main factors that is limiting my muscle growth.
I personally need like 8-9 hours of sleep and i'm getting barely 6 during the week nights. And usually i feel tired already when i wake up.
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So all of us that work early in the morning are screwed basically haha
Joking aside i do recognize that my quality and duration of sleep deffinetly needs a lot of improvement and might be one of the main factors that is limiting my muscle growth.
I personally need like 8-9 hours of sleep and i'm getting barely 6 during the week nights. And usually i feel tired already when i wake up.
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mimimerlot77
Dear Jeremy, I really like your videos. But could you please also mention when and what is different for women For instance training fasted is NOT a good idea for women due to a different glucose metabolism. The same goes for recovery via ice baths - actually sauna works better for women or if it has to be cold water the temperature should not be less than 14 Degrees Celsius (57 Fahrenheit.
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Dear Jeremy, I really like your videos. But could you please also mention when and what is different for women For instance training fasted is NOT a good idea for women due to a different glucose metabolism. The same goes for recovery via ice baths - actually sauna works better for women or if it has to be cold water the temperature should not be less than 14 Degrees Celsius (57 Fahrenheit.
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andrewmueller9986
Sunlight wont automatically wake you up. Maybe for Richard Branson but saying everyone is survivorship bias. Some people sleep very deeply in the morning and if they woke up naturally 730 would be the earliest. I could fall asleep at 9pm but that doesnt mean my body would be ready to get up at 5 am just b/c 8 hours passed. It doesnt work that.
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Sunlight wont automatically wake you up. Maybe for Richard Branson but saying everyone is survivorship bias. Some people sleep very deeply in the morning and if they woke up naturally 730 would be the earliest. I could fall asleep at 9pm but that doesnt mean my body would be ready to get up at 5 am just b/c 8 hours passed. It doesnt work that.
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Hady_2424
the reality is for individuals to perfect their lifestyle, money is required. if you don't have a decent job, you'll have to split up rent with different people, which means unpredictable environment. essentially, optimizing life is expensive when you really think about it. however its important to do our best and try to get more financially stable.
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the reality is for individuals to perfect their lifestyle, money is required. if you don't have a decent job, you'll have to split up rent with different people, which means unpredictable environment. essentially, optimizing life is expensive when you really think about it. however its important to do our best and try to get more financially stable.
reply
AissataAnne-vw2vn
Jeremy i'm doing 22 stretches in the day but when i go to school and i sit on the chair i feel a severe pain in my neck and my lower back why
But when i put my head on the table i don't feel it isn't that position bad for the posture
And when you are writing your head is close to the cobybook isn't that also bad for the posture
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Jeremy i'm doing 22 stretches in the day but when i go to school and i sit on the chair i feel a severe pain in my neck and my lower back why
But when i put my head on the table i don't feel it isn't that position bad for the posture
And when you are writing your head is close to the cobybook isn't that also bad for the posture
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ComicVIPKiller
I have a question I'm losing weight right now while working out and I don't eat till about 10 am, wake up around 5: 30. Is it really important to get protein intake when I wake up or is it okay to stay eating at the time I am at the moment When I get closer to the weight I'm aiming. Then I can add breakfast closer to when I wake up.
reply
I have a question I'm losing weight right now while working out and I don't eat till about 10 am, wake up around 5: 30. Is it really important to get protein intake when I wake up or is it okay to stay eating at the time I am at the moment When I get closer to the weight I'm aiming. Then I can add breakfast closer to when I wake up.
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AzureOutlaw
The information is super helpful, but it's really sad to see the narrative of eating meat and dairy so much. Regardless of whether it's good for the body or not, the ethics behind it are awful. Those aren't your gains, it's the animals' gains that you stole from them along with their life.
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The information is super helpful, but it's really sad to see the narrative of eating meat and dairy so much. Regardless of whether it's good for the body or not, the ethics behind it are awful. Those aren't your gains, it's the animals' gains that you stole from them along with their life.
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Veee1993
Hey Jeremy, can I suggest gearing some of your research towards us shift workers I know I’d love to hear how we can train/eat/sleep better based on research and keep following your guides to be our best selves. Thanks for all the hard work you and your team do for all of us!
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Hey Jeremy, can I suggest gearing some of your research towards us shift workers I know I’d love to hear how we can train/eat/sleep better based on research and keep following your guides to be our best selves. Thanks for all the hard work you and your team do for all of us!
reply
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