Thank you for this video, too much nonsense out there saying stuff like 'if you don't get enough sleep, your muscles will not grow', the truth is there simply isn't enough research. Spot on with the indirect effects, no doubt getting more sleep is better, but there is nothing to suggest a few poor nights sleep is a completely detrimental to hypertrophy.
I cannot tell you how happy I am to hear that this is based on no real evidence other than bro science. I write this at 12:26 AM Eastern and I plan on waking up at 5 AM to go work out. No fear of hindering my gains here, just gonna be tired as shit.
No solid evidence as of yet. But new evidence may tell a different story. Either way, I don't think it is a huge issue, as long as you aren't chronically sleep deprived 👍
@@FlowHighPerformance1 Yeah, I wrote that before the end. Definitely chronic sleep deprivation would be a problem. It would be a problem in all facets of life though too. I appreciate the video
Well I’m a pediatrician. I have a full time job and 30 hour no sleep shift. Should i stop the gym right away? Does it slow my progression or no progress at all. I don’t want to waste my time
Very nice vid! But have you gone through enough amount of scientific researches? Like, there might be some other, which could prove the problematics deeper. It just seems strange to me, that we do not have more evidence on this topic.
I have thought this same thing too. I hear people claiming that sleep has HUGE benefits for muscle growth, but i havent come across many studies showing this directly. Either I cant find them, or people are citing INDIRECT research 👍
@@Dnite13 I have really bad sleep both in quality and length and have to take ambian or I do not sleep at all. So my question to you is will the ambian or quality and length of sleep hurt me in building muscle? I am 31 and am out of shape and would not mind getting stronger.
If you can shift your session to another day, then that would be preferable. It will be very difficult to put maximum effort into a session if you are sleep deprived 👍
I was just standing in the kitchen thinking how important is sleep really for muscle growth. Is 6 hours vs 8 really matter for muscles? And then I thought to myself “I hope flow high performance has a video about sleep.”
Interesting. You say it's unclear and there are no studies, while Renassaice Periodization compares sleep to steroids, says it's extremely important and claims there is experimental evidence for it. Not sure what to believe, but I better hit the sack now.
I have looked, but I haven't found any DIRECT evidence, only INDIRECT mechanistic evidence. Doesn't mean that it isn't important, just haven't seen the data to be confident in these claims 👍
@@abdulkadirbilgin3996 idk if you found something on that topic but i know that 1 sleep cycle equates to 1.5h and studys show that for an average male age 25-30 optimum sleep lenght is around 6 to 7.5h which is 4 to 5 cycles. so if you get 6 hours of main sleep you will be fine if you dont show negative reactions. but if you want to nap dont make it longer than the time you need to fall into deepsleep, because waking up in the deepsleeping phase crashes you more than the sleep itself makes you awake. so i would say around 20 mins max for a nap and dont do it 5 times a day because falling in sleep can be taxing in middle of the day.
I got a question, even if you go to sleep late at let's say 12-1am, and wake up at 9am, meaning you'd get 8-9 hours of sleep, would that be sufficient for muscle growth?
Simple question because I feel like not exercising for 5 months to lose all my muscle gains and start over. If I progressively overloaded from 20 lbs for 10 reps dumbbell chest press to 100 lbs dumbbell chest press for 10 reps in two timelines A/B in timeline A I slept 5 hours every night due to incurable and undiagnosable insomnia while in timeline B I got 9 hours sleep every night, would I gain more muscle with more sleep despite equal progressive overload?? I honestly am so sleep deprived that I want to kill myself and have nobody to help me save me. Only thing keeping me alive is knowing I'm getting bigger and stronger. But the thought I've left gains on the table makes me want to detrain completely until I get this all fixed then start all over again. I NEED A RESPONSE PLEASE HELL ME!!
I think in that scenario muscle growth would be the same, because you are progressing at the same rate. Although in most real-world situations, people would most likely train less-hard and/or skip sessions due to sleep deprivation - which would then in-turn result in progressing at a slower rate 👍
@@FlowHighPerformance1 Thank you I hope that I could figure out or at least find a doctor that can help me figure out what's wrong with me because it's not normal to be sleeping so little for so many years I even done a sleep study and I didn't even sleep during the sleep study but they said I was fine and I'm like how can you say I'm fine I didn't even sleep you should have found something but nope no help no nothing just take some melatonin but that's good to know I was worried I was getting stronger but not making maximum gains given my weights lifted and reps so that gives me peace of mind to continue and just figure out something to help with sleep
@@FlowHighPerformance1 just to make sure I'm understanding sleep tangentially affects muscle growth by for example if you're only getting two or three hours of sleep you would be exhausted and thus the effort you can perform would be reduced but if you're consistently progressively overloading it doesn't make much of a difference in terms of how much muscle you will gain maybe it will take a little bit longer if the exhaustion is limiting your efforts but by the time you get to being able to do exercise whatever with 100 say pounds for 10 reps if it takes longer or shorter time or same time to make that level of progression either way at that milestone the muscle gain will be the same, right??
Well I’m a pediatrician. I have a full time job and 30 hour no sleep shift. Should i stop the gym right away? Does it slow my progression or no progress at all. I don’t want to waste my time
Im writing a paper on muscle hypertrophy right now and this video is exactly what i needed, love it
Glad to hear it 👍
I’m writing a paper about the benefits of sleep and this video is helping a lot
honestly the quality of these videos and the research done, are top notch. better than most fitness youtubers tbh. keep up the good work👍
Cheers, glad they are helpful 👍
Thank you for this video, too much nonsense out there saying stuff like 'if you don't get enough sleep, your muscles will not grow', the truth is there simply isn't enough research. Spot on with the indirect effects, no doubt getting more sleep is better, but there is nothing to suggest a few poor nights sleep is a completely detrimental to hypertrophy.
Yes, I have heard many claims about sleep, but very little direct evidence on muscle growth 💪
you're doing amazing, I love these videos
Cheers, glad they are helpful 👍
Your videos are absolute gold.
Cheers, glad to hear it 👍
I understand now why I have no problèm lifting after sleeping only for 2 hours. I had suffered from insomnia for years and I am tryin to sleep earlier
Yes, sleep is definitely important
Very informative!
Glad to hear it 👍
I cannot tell you how happy I am to hear that this is based on no real evidence other than bro science. I write this at 12:26 AM Eastern and I plan on waking up at 5 AM to go work out. No fear of hindering my gains here, just gonna be tired as shit.
No solid evidence as of yet. But new evidence may tell a different story. Either way, I don't think it is a huge issue, as long as you aren't chronically sleep deprived 👍
@@FlowHighPerformance1 Yeah, I wrote that before the end. Definitely chronic sleep deprivation would be a problem. It would be a problem in all facets of life though too. I appreciate the video
@@GodbreadGilfredBiago Yes, I agree! No problem 👍
Well I’m a pediatrician. I have a full time job and 30 hour no sleep shift. Should i stop the gym right away? Does it slow my progression or no progress at all. I don’t want to waste my time
No, definitely continue lifting 💪
great video! thanks for sharing
no problem
Great video!
Cheers 👍
Me wasting my sleep and watching this
😂
Very nice vid! But have you gone through enough amount of scientific researches? Like, there might be some other, which could prove the problematics deeper. It just seems strange to me, that we do not have more evidence on this topic.
I have thought this same thing too. I hear people claiming that sleep has HUGE benefits for muscle growth, but i havent come across many studies showing this directly. Either I cant find them, or people are citing INDIRECT research 👍
@@FlowHighPerformance1 Thanks. Keep up the good work!
Will my gains be affected, if I sleep at 11pm, and somehow wake up at 4am, but fall back to sleep and wake up at 7:50am?
Good question, not sure what the research suggests about intermittent sleep 👍
no, as long as you get some sleep, even napping will help it grow
@@Dnite13 I have really bad sleep both in quality and length and have to take ambian or I do not sleep at all.
So my question to you is will the ambian or quality and length of sleep hurt me in building muscle?
I am 31 and am out of shape and would not mind getting stronger.
@@Raiden-the-Goat32 any sleep is good sleep imo, i sleep 3-4hrs then sleep 3-4hrs later myself as long as you're not tired then it should be okay
@@Dnite13 I back to inform that I keep waking up at 2am but I sleep for 4 or 3 hours before and then another 4 or 5 hrs after
You are the 🔝
Cheers 👍
I do graves but they need me tomorrow for a day shift. So, I'm curious on if there's a point in working out if I get NO sleep once soever.
If you can shift your session to another day, then that would be preferable. It will be very difficult to put maximum effort into a session if you are sleep deprived 👍
I was just standing in the kitchen thinking how important is sleep really for muscle growth. Is 6 hours vs 8 really matter for muscles? And then I thought to myself “I hope flow high performance has a video about sleep.”
😂 you found the right video
Interesting. You say it's unclear and there are no studies, while Renassaice Periodization compares sleep to steroids, says it's extremely important and claims there is experimental evidence for it. Not sure what to believe, but I better hit the sack now.
I have looked, but I haven't found any DIRECT evidence, only INDIRECT mechanistic evidence. Doesn't mean that it isn't important, just haven't seen the data to be confident in these claims 👍
Honestly surprised this channel doesn't have a couple hundred of thousands subscribers with how professional the videos are
Maybe some day 😂
What about polyphasic sleeps? Is there any difference for muscle growth
Not sure what polyphasic sleep is
@@FlowHighPerformance1 i mean i sleep 6 hours at night and then take a few naps. not one long sleep
Interesting question. I don't know how this would influence muscle growth 🤔
@@abdulkadirbilgin3996 idk if you found something on that topic but i know that 1 sleep cycle equates to 1.5h and studys show that for an average male age 25-30 optimum sleep lenght is around 6 to 7.5h which is 4 to 5 cycles. so if you get 6 hours of main sleep you will be fine if you dont show negative reactions. but if you want to nap dont make it longer than the time you need to fall into deepsleep, because waking up in the deepsleeping phase crashes you more than the sleep itself makes you awake. so i would say around 20 mins max for a nap and dont do it 5 times a day because falling in sleep can be taxing in middle of the day.
To whoever is reading this, you are loved and you matter! Jesus loves you! Have a great day!
God bless Jesus loves you too 🙏
Thank you so much! Bless your soul! ❤️❤️❤️
Amen 🙏🏻❤
LOL yes, love this💀💀💀
Dead man loves me?😂 I don't need your love
I mean, just on a basic level, you need rest to grow muscle, sleep is the best form of rest no?
yes, I agree
I got a question, even if you go to sleep late at let's say 12-1am, and wake up at 9am, meaning you'd get 8-9 hours of sleep, would that be sufficient for muscle growth?
I'd assume so 👍
Simple question because I feel like not exercising for 5 months to lose all my muscle gains and start over. If I progressively overloaded from 20 lbs for 10 reps dumbbell chest press to 100 lbs dumbbell chest press for 10 reps in two timelines A/B in timeline A I slept 5 hours every night due to incurable and undiagnosable insomnia while in timeline B I got 9 hours sleep every night, would I gain more muscle with more sleep despite equal progressive overload?? I honestly am so sleep deprived that I want to kill myself and have nobody to help me save me. Only thing keeping me alive is knowing I'm getting bigger and stronger. But the thought I've left gains on the table makes me want to detrain completely until I get this all fixed then start all over again. I NEED A RESPONSE PLEASE HELL ME!!
I think in that scenario muscle growth would be the same, because you are progressing at the same rate. Although in most real-world situations, people would most likely train less-hard and/or skip sessions due to sleep deprivation - which would then in-turn result in progressing at a slower rate 👍
@@FlowHighPerformance1
Thank you I hope that I could figure out or at least find a doctor that can help me figure out what's wrong with me because it's not normal to be sleeping so little for so many years I even done a sleep study and I didn't even sleep during the sleep study but they said I was fine and I'm like how can you say I'm fine I didn't even sleep you should have found something but nope no help no nothing just take some melatonin but that's good to know I was worried I was getting stronger but not making maximum gains given my weights lifted and reps so that gives me peace of mind to continue and just figure out something to help with sleep
@@FlowHighPerformance1 just to make sure I'm understanding sleep tangentially affects muscle growth by for example if you're only getting two or three hours of sleep you would be exhausted and thus the effort you can perform would be reduced but if you're consistently progressively overloading it doesn't make much of a difference in terms of how much muscle you will gain maybe it will take a little bit longer if the exhaustion is limiting your efforts but by the time you get to being able to do exercise whatever with 100 say pounds for 10 reps if it takes longer or shorter time or same time to make that level of progression either way at that milestone the muscle gain will be the same, right??
I have only 5 hours of sleeping now😢 can i workout??
yes you can. is it ideal? no
Is sleeping at 12.30 okay? I have to get up at 6.30 tho. And then an hour of workout. After that, i have school from 10-4 and then work from 5-11.
If you feel fine, then I guess its okay. However, you might have more intent to lift with more sleep 👍
Is going to bed at 11pm good?
Depends when you wake up
@@FlowHighPerformance1 no like for muscle gain?
Yes, I understand. But it depends when you wake up too. It is more about total sleep duration and quality rather than going to bed at a specific time
Its data not data. 😝
😂
@@FlowHighPerformance1 😜😜
dexa scan ultra accurate?
you're right, DEXA scans aren't ultra-accurate. However, they are probably the best measure of body composition we have at the current point in time 👍
@@FlowHighPerformance1 wow thanks for answering i wasn't expecting it
Well I’m a pediatrician. I have a full time job and 30 hour no sleep shift. Should i stop the gym right away? Does it slow my progression or no progress at all. I don’t want to waste my time
No, definitely continue lifting 💪