Sleep!

gopro · 06-01-2005, 02:14 PM

(Wrote this for a VPX Newsletter, but thought I'd share it here as well, as sometimes people forget the importance of sleep).

Sleep ‘n Success

This week’s tip is short and sweet, but is one of THE most important aspects of attaining a more muscular physique! Going to the gym and putting in intense workouts day after day is what acts as the stimulus for gains in muscle size and strength. Proper nutritional intake will give you the building blocks necessary to actually build new lean tissue onto your frame. However, all of this will be meaningless if you do not allow your body the time and opportunity to “work” this magical process. When does your body do 99% of its building and repair work? WHEN YOU SLEEP! During sleep all other body processes slow down and an intense recovery period takes place. The conscious mind is allowed to “chill” and the subconscious keeps us entertained. The CNS is allowed to slow down, along with the heart, digestive system, and your injured muscles and joints. Think of sleep as your body’s 8 hour muscle building work shift, and if you can put in a little overtime, expect some extra compensation in the form of more muscle. One of the biggest reasons that trainees fail to make the progress they desire is because they simply neglect their sleep. I understand the desire to have fun, party a little, and occasionally enjoy life into the wee hours. However, if you make this a regular habit you can kiss serious gains in muscle size goodbye! Try to sleep at least 7-9 hours per night and if you have time for a short midday nap, than take one! Remember, we do not do our growing in the gym…we do it while we snooze. The formula is simple…STIMULATION + FUEL+REPAIR=MUSCLE GROWTH! Dream big to get big (literally).

snoops · 06-01-2005, 03:03 PM

good post

shiznit2169 · 06-01-2005, 03:04 PM

no worries, i get 10-12 hours of sleep a day (now that it's summer time)

im basically a sleepaholic

Squaggleboggin · 06-01-2005, 03:15 PM

Won't oversleeping cause adverse effects though?

soxmuscle · 06-01-2005, 03:26 PM

Quote:

Originally Posted by shiznit2169

no worries, i get 10-12 hours of sleep a day (now that it's summer time)

im basically a sleepaholic

In the summer, all I pretty much do is sleep. haha. Thats funny, I'm excited for school to end.

jram · 06-01-2005, 06:56 PM

For me, my sleep requirements are 5-6 hrs. Again, for me I think it's the quality of sleep that makes the difference. It's that deep quality sleep that makes me feel like I've slept for 7-10 hrs.

Peace

gopro · 06-01-2005, 10:01 PM

Quote:

Originally Posted by jram

For me, my sleep requirements are 5-6 hrs. Again, for me I think it's the quality of sleep that makes the difference. It's that deep quality sleep that makes me feel like I've slept for 7-10 hrs.

Peace

I can guarentee that if you got 7-9 hours of quality sleep rather than 5-6, you growth from training would increase.

jram · 06-02-2005, 07:59 AM

Quote:

Originally Posted by gopro

I can guarentee that if you got 7-9 hours of quality sleep rather than 5-6, you growth from training would increase.

Hey Gopro, good thread.

Although I sleep 5-6 hrs. I can not say how much "quality sleep" I may get within that time frame. All I'm saying is quality is better than quantity. One has no control over quality sleep.

Peace

BigDyl · 06-02-2005, 08:57 AM

Now heres a question I've been waiting to ask. If I sleep for less than 8 hours I'm tired all day. Btw, I'm 22. Does this mean I'm screwed up? I mean, 9-10 hours feels good for me. What is adverse about this?

jram · 06-02-2005, 10:29 AM

Quote:

Originally Posted by BigDyl

Now heres a question I've been waiting to ask. If I sleep for less than 8 hours I'm tired all day. Btw, I'm 22. Does this mean I'm screwed up? I mean, 9-10 hours feels good for me. What is adverse about this?

Hey BD;

Absolutely nothing. If 9-10 hrs feels good for you, by all means enjoy the sleep. I just don't believe that ALL of us need X-number of hours of sleep. Some of us require more sleep and some less. Our body chemistry is different in all of us. My wife can sleep 10-12 hrs. and she says she feels great. If she were to sleep 5-6 hrs. like I do, she'd be napping on and off all day long.

Peace

Squaggleboggin · 06-02-2005, 10:31 AM

Isn't it bad to oversleep though?

gopro · 06-02-2005, 10:37 AM

Quote:

Originally Posted by BigDyl

Now heres a question I've been waiting to ask. If I sleep for less than 8 hours I'm tired all day. Btw, I'm 22. Does this mean I'm screwed up? I mean, 9-10 hours feels good for me. What is adverse about this?

Everyone's sleep requirements vary somewhat, based on your physiology and lifestyle, as well as the "quality" of sleep (as was mentioned earlier). I don't feel that 10 hours is excessive, but if anyone needs more than this, there is a problem. And yes, too much sleep can be a negative.

vegman · 06-02-2005, 10:52 PM

Good post. I like to let my body decide how much sleep it needs. I also like to nap on the weekends.

P.S. I have been growing faster than I would have thought, and I am getting bigger than some guys in the gym that go often. If it were'nt for the great info on this message board, I would still be small! Thanks guys

Arrhar!! · 06-03-2005, 06:42 AM

sleep is for the weak

The Monkey Man · 06-03-2005, 07:06 AM

I try my hardest to get 6-7 hrs during the work week, and I can usually tell how bad my body is in need of sleep by how much I get on FRI night.

If my body doesn't want to wake up after 9-10 hrs of sleep FRI night... I need to get more during the week!

On this topic, are there any studies on supplements that assist in providing the proper sleep patterns

(I can't remember which those are - REM / non-REM?)

jram · 06-03-2005, 07:45 AM

Quote:

Originally Posted by The Monkey Man

On this topic, are there any studies on supplements that assist in providing the proper sleep patterns

(I can't remember which those are - REM / non-REM?)

Hey TMM;

I normally don't have any problems when it comes to sleep times but, there are times (not very often) that I do. When this happens I take Nightime ZMA. This product really works for me. It puts me back into a "quality type" sleep, that when I awake it's like I've slept for 10 hrs.

ZMA allows me to really deep sleep with fantastic dreams (all good dreams) and to see these dreams in incredible color. Also, one weird thing happens in these dreams, for the most part I actually see faces whereas, in my "normal" dreams I don't. Weird huh?

Peace

The Monkey Man · 06-03-2005, 09:24 AM

Quote:

Originally Posted by jram

Hey TMM;

I normally don't have any problems when it comes to sleep times but, there are times (not very often) that I do. When this happens I take Nightime ZMA. This product really works for me. It puts me back into a "quality type" sleep, that when I awake it's like I've slept for 10 hrs.

ZMA allows me to really deep sleep with fantastic dreams (all good dreams) and to see these dreams in incredible color. Also, one weird thing happens in these dreams, for the most part I actually see faces whereas, in my "normal" dreams I don't. Weird huh?

Peace

Sounds Weird... What's in ZMA???

Anyone... Anyone... Bueller?

Archangel · 06-03-2005, 10:52 AM

Excellent Post!!! I usually average 7.5 hours a night, Thanks for the info Brother Eric!!!

jram · 06-03-2005, 06:50 PM

Quote:

Originally Posted by The Monkey Man

Sounds Weird... What's in ZMA???

Anyone... Anyone... Bueller?

TMM;

ZMA is comprised of Zinc, Magnesium (Magnesium Stearate),Viamin B-6, et al. I take it about 30-60 minutes before bedtime. Also, ZMA should not to be taken w/ diary or products containing calcium. Supposedly reduces proper absorbtion.

Peace

The Monkey Man · 06-03-2005, 08:21 PM

Quote:

Originally Posted by jram

TMM;

ZMA is comprised of Zinc, Magnesium (Magnesium Stearate),Viamin B-6, et al. I take it about 30-60 minutes before bedtime. Also, ZMA should not to be taken w/ diary or products containing calcium. Supposedly reduces proper absorbtion.

Peace

HMMM... Many manufacturer's for this I take it...

What is the most popular brand?
What other use does it have, besides making me sleepy?

jram · 06-04-2005, 05:40 AM

Quote:

Originally Posted by The Monkey Man

HMMM... Many manufacturer's for this I take it...

What is the most popular brand?
What other use does it have, besides making me sleepy?

Yes, there many Mfgs. Don't know what the most popular brand is but, I take High Power-Nightime ZMA. The Nightime is just a little more potent than their Daytime for obvious reasons.

I may be wrong but, I don't think ZMA can help anabolically but it sure helps me sleep that's for sure.

Peace

06-01-2005, 02:14 PM	#1
gopro NGA/IFPA Pro Bodybuilder Elite Member Join Date: Jul 2001 Location: GLOBAL! Posts: 10,893	Sleep! (Wrote this for a VPX Newsletter, but thought I'd share it here as well, as sometimes people forget the importance of sleep). Sleep ‘n Success This week’s tip is short and sweet, but is one of THE most important aspects of attaining a more muscular physique! Going to the gym and putting in intense workouts day after day is what acts as the stimulus for gains in muscle size and strength. Proper nutritional intake will give you the building blocks necessary to actually build new lean tissue onto your frame. However, all of this will be meaningless if you do not allow your body the time and opportunity to “work” this magical process. When does your body do 99% of its building and repair work? WHEN YOU SLEEP! During sleep all other body processes slow down and an intense recovery period takes place. The conscious mind is allowed to “chill” and the subconscious keeps us entertained. The CNS is allowed to slow down, along with the heart, digestive system, and your injured muscles and joints. Think of sleep as your body’s 8 hour muscle building work shift, and if you can put in a little overtime, expect some extra compensation in the form of more muscle. One of the biggest reasons that trainees fail to make the progress they desire is because they simply neglect their sleep. I understand the desire to have fun, party a little, and occasionally enjoy life into the wee hours. However, if you make this a regular habit you can kiss serious gains in muscle size goodbye! Try to sleep at least 7-9 hours per night and if you have time for a short midday nap, than take one! Remember, we do not do our growing in the gym…we do it while we snooze. The formula is simple…STIMULATION + FUEL+REPAIR=MUSCLE GROWTH! Dream big to get big (literally). All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager P/RR/S DVD and E-Book now available! P/RR/S DVD http://www.home-gym.com/erbrporepras.html P/RR/S E-BOOK html www.X-traordinaryWorkouts.com Monthly columnist for Muscular Development and Ironman magazines. www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

06-01-2005, 03:15 PM	#4
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,541 Photos: 3	Won't oversleeping cause adverse effects though? Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

06-02-2005, 10:31 AM	#11
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,541 Photos: 3	Isn't it bad to oversleep though? Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

06-02-2005, 10:52 PM	#13
vegman 190 Here I Come! Join Date: Feb 2005 Posts: 339	Good post. I like to let my body decide how much sleep it needs. I also like to nap on the weekends. P.S. I have been growing faster than I would have thought, and I am getting bigger than some guys in the gym that go often. If it were'nt for the great info on this message board, I would still be small! Thanks guys Note to self: Eat More, Train Hard, and Eat More!

06-03-2005, 06:42 AM	#14
Arrhar!! Arnold's neighbour Join Date: May 2005 Posts: 109	sleep is for the weak Ka-Boom!

06-01-2005, 03:03 PM	#2
snoops Registered User Join Date: Sep 2004 Posts: 181	good post

06-01-2005, 03:04 PM	#3
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,184 Photos: 1	no worries, i get 10-12 hours of sleep a day (now that it's summer time) im basically a sleepaholic

06-01-2005, 06:56 PM	#6
jram Registered User Join Date: Dec 2004 Posts: 102	For me, my sleep requirements are 5-6 hrs. Again, for me I think it's the quality of sleep that makes the difference. It's that deep quality sleep that makes me feel like I've slept for 7-10 hrs. Peace

06-03-2005, 07:06 AM	#15
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 14,393 Photos: 57	I try my hardest to get 6-7 hrs during the work week, and I can usually tell how bad my body is in need of sleep by how much I get on FRI night. If my body doesn't want to wake up after 9-10 hrs of sleep FRI night... I need to get more during the week! On this topic, are there any studies on supplements that assist in providing the proper sleep patterns (I can't remember which those are - REM / non-REM?) Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

06-03-2005, 10:52 AM	#18
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	Excellent Post!!! I usually average 7.5 hours a night, Thanks for the info Brother Eric!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

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