When it comes to building muscle, it is pretty easy to find information about things like nutrition and lifting weights. The smaller things like sleep, hydration, and stretching tend to get neglected. In this article I will be discussing how to take advantage of these small things that will help you build pounds of muscle in the long run.
Sleep - Many people who are trying to build muscle tend to neglect the importance of sleep. After about an hour after you fall asleep, your human growth hormone levels will begin to rise. HGH is the one of the main fat burning hormones in the body and it is also very crucial in its role to build muscle. Also when your sleep levels dip below six hours, your estrogen levels start to rise. Estrogen is a catabolic hormone, and it is the counterpart to testosterone, and as your estrogen levels rise, your testosterone levels will decrease. This is why it is imperative that you get as much sleep as you possibly can. My recommendation is to get at least eight hours of quality sleep each and every night.
Water - Getting enough water and staying hydrated is another key aspect of gaining muscle. Many people may want to grab a soda instead, but water is definitely far superior. Water does not contain the calories, high fructose corn syrup, and high amounts of sugar that most sodas do. Sodas will also not do a good job of keeping you hydrated, and being dehydrated can have some serous consequences. Being dehydrated can result in thing like constipation, bloating, slower reaction times, and even decreased performance in the gym. When you can't lift as heavy in the gym, you results will be comprised. This is why I recommend drinking at least a gallon of water a day. If this seems like a lot, just steadily work your way up to it over time.
Stretching -Stretching is something that people know they need to do, but people hardly ever end up doing it. Stretching may be tedious, but the benefits are well worth it. Stretching helps to loosen up the fascia covering the muscles, which will help create more room for growth. Stretching will also help you to recover from your workouts. Finally stretching will help to prevent further injuries from happening in the future. A full recovery will help to ensure that you are able to give max effort in the gym during your next workout. This is a great benefit because no one wants to take time off because of a silly little injury that easily could have been prevented. I also like to incorporate things like foam rolling and contrast showers into my routine as well. Foam rolling provides similar benefits to stretching, and contrast showers will help to rush blood and nutrients in and out of the muscles. Contrast showers will help you recover even faster, and alternating between hot and cold is how you should do them. I usually like to start with a minute of hot water followed by thirty seconds of cold and then repeat that sequence five times.
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