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5 Ways to Build Muscle Faster While Sleeping

Sleep and get stronger. It’s everybody’s dream.

Find out 5 ways to build muscle faster while sleeping.

BOXROX previously covered ways to burn more fat while sleeping. To follow that, here is a quick guide on the things you can do to build muscle faster while sleeping.

Sleep plays a crucial role in the process of building muscle, and its significance extends beyond physical recovery. When we sleep, our bodies undergo various essential processes that aid in muscle growth and repair. One of the primary mechanisms at play during sleep is the release of growth hormones. Growth hormone is vital for tissue repair, including the repair of muscle fibres damaged during exercise. During deep sleep stages, the body’s production of growth hormone increases significantly, promoting muscle recovery and growth. Moreover, sleep allows the body to conserve energy and redirect it towards muscle repair and protein synthesis, essential for muscle building.

Another critical factor related to sleep and muscle development is the regulation of cortisol, a stress hormone. Sleep deprivation can lead to elevated cortisol levels, which can have catabolic effects, breaking down muscle tissue and inhibiting muscle growth. Sufficient sleep helps keep cortisol levels in check, minimizing its negative impact on muscle building.

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Furthermore, sleep contributes to overall physical and mental well-being, indirectly supporting muscle development. When we are well-rested, we are more likely to engage in productive workouts, maintain a healthy diet, and experience reduced stress. All of these factors have a positive impact on muscle growth and overall fitness.

And just like with how to burn more fat while sleeping, the person who brought this information all together was Max Posternak.

Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 4 million subscribers.

See below what he came up with.

5 Ways to Build Muscle Faster While Sleeping

So, if you want to build muscle faster while sleeping, these are the steps you should take:

  1. Eat protein before going to bed
  2. Get enough sleep
  3. Lift weights – provide the stimulus for your body to rebuild stronger and bigger
  4. Optimise your bedroom environment – make your bedroom pitch-black while sleeping and as quiet as possible to maximise sleep quality
  5. Avoid alcohol consumption as much as possible

To see exactly why these are the best ways to build muscle faster while sleeping, watch Posternak’s full video below.

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Losing Weight and Transforming Your Body

Although you’ve seen a list of the top 10 exercises to get fit at home and those movements can help you lose weight, you should know the mechanical basics of how to lose weight and transform your body.

Basically, you need to understand calorie balance. Calorie balance is the ratio between calories taken in and calories expended in any one individual at any given time. This is the most important factor when it comes to changing your weight. What you actually need on a daily basis will be individual to you based on your age, lifestyle and fitness habits.

Volumetrics DietSource: Robert Born

There are 3 states of calorie balance:

  • Negative calorie balance (hypocaloric diet)
  • Calorie balance (eucaloric diet)
  • Positive Calorie balance (hypercaloric diet)

What you want to be is in a negative balance or caloric deficit. A caloric deficit means you are consuming less energy than what you are using throughout the day.

In other words, you are eating fewer calories than you are burning and when that happens, you are in a caloric deficit.

Some people might call it a diet and as with any diet that aims at losing weight, you must be in a caloric deficit, otherwise, you will not lose weight.

As long as you burn more calories than you consume, you will lose weight. Our list of 70 bodyweight cardio exercises will help you burn more calories, thus increasing the amount of weight you will lose.

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Compound Exercises

If you’re looking to get in shape, this list of compound exercises will help you do so. Compound exercises are effective for building strength because they work multiple muscle groups at once. They also recruit more muscle fibers than isolation exercises do. This means that compound moves build muscle faster and burn more calories over time. Ready to start getting fit? Here are some compound exercises you can add into your workout routine:


Squats are a great exercise for building your legs, butt, and abs. They’re also the most basic compound exercise you can do. If you want to build muscle mass and strength, squats should be at the top of your list of exercises—and there are lots of different squat variations to choose from!

The squat is performed by bending down with your back straight and lowering yourself until your thighs are parallel with the floor or lower, then standing back up again. There are several different types of squats.


The deadlift is a compound exercise that works several muscles in your body. It targets your core, legs, back and grip strength. The deadlift is one of the best full-body workouts you can do to build muscle mass and burn fat.

deadlift variations

The deadlift also helps with other exercises such as squats, lunges and rows. If you want to improve your performance on these types of exercises then adding in some heavy deadlifts will help build up those muscles needed to get better results from those exercises.

If you are new to weightlifting or have never done any kind of workout before then I would suggest starting with lighter weights until you get used to how it feels when using heavier weights in order not hurt yourself by doing too much too soon!

Barbell Overhead Press

  • Start with a barbell in the rack at shoulder height.
  • Unrack into the front rack position
  • Lift the barbell up above your head, keeping it at arms’ length and using only your shoulders to lift it. This is also called a shoulder press or military press.


Pull-ups are a great exercise to include in your workout routine. They can be done using a chair or tree branch, and they work the back, biceps, lats and abs.

squat, bench and deadliftSource: Ketut Subiyanto from Pexels

You can also modify them to make them easier if you are just starting out on pull-ups or you have a specific injury that prevents you from doing the full movement of pulling yourself up with your arms. In general, the more challenging version is better because it will build more muscle mass throughout the upper body area by increasing strength in those muscles over time.

A good way to start developing some basic fitness levels before tackling this challenge is by doing inverted rows on an incline bench at home or at the gym; this will help strengthen core stability as well as arm strength for pull-ups later down the line.

Bench Press

The bench press is one of the most popular exercises among weightlifters. It works the chest, shoulders and triceps.

man trains to get a stronger bench press with spotterSource: Ketut Subiyanto on Pexels

To do the exercise: lie on your back on a flat bench with your feet planted firmly on the floor. Grasp a barbell with your hands slightly wider than shoulder-width apart and lower it toward your chest until it touches (about halfway down). Then push it back up to its original position. You can also use dumbbells for this exercise; just remember that you’ll have to increase or decrease the weight accordingly depending on which version you’re doing (the grip will be different).

These compound exercises will get you in shape quickly.

Compound exercises are the best way to get in shape quickly. They work multiple muscle groups, which helps you build strength faster and increase your muscle mass. As a result, compound exercises are the best way to burn fat and increase your overall fitness level.

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