Is 6 Hours of Sleep Enough To Build Muscle?

So, Is 6 Hours of Sleep Enough To Build Muscle?

Is 6 hours of sleep enough to build muscle?


For the average healthy adult, 6 hours of sleep is an insufficient amount of sleep to build muscle.

In fact, most experts say that 7-9 hours of quality sleep every night is healthy. That is true for someone not looking to put on muscle mass.

Someone who is trying to put on muscle mass should attempt to get at least 8 hours of quality sleep per night.

Is 6 Hours of Sleep Enough To Build Muscle?
Is 6 Hours of Sleep Enough To Build Muscle?

How Is Muscle Built?

Exercise-induced muscle damage stimulates muscle growth (hypertrophy), achieved via high-intensity resistance training.

Weight training with high intensity creates micro tears in the muscle fibers. These tears are then repaired by the body with nutrients and are built back slightly stronger/bigger.

To allow the body to function properly and rebuild damaged muscles, sufficient nutrition and recovery practices are essential.

What Role Does Sleep Play In Muscle Building?

During sleep, energy consumption is lowered. The body uses this surplus of unused energy to repair damaged tissues.

If you are cheating yourself into getting a good night’s sleep, your also cheating yourself of muscle gain.

Protein synthesis and HGH (human growth hormone) secretion occur at far more efficient rates during sleep.

You may be doing everything else perfectly, but building muscle will be extremely difficult with inadequate sleep.

How Much Sleep Is Optimal For Muscle Growth?

Most health experts recommend at least 7-8 hours of sleep per night to prevent sleep deprivation.

That being true, everyone has varying needs. One person may be able to function perfectly fine off of 7 hours of quality sleep, while another needs 8.5 to feel rested.

Whatever your personal sleep needs are, to build muscle mass plan on spending more time asleep.

Since sleep is such an integral component of muscle building, 8 to 9.5 hours of sleep is the recommended amount.

If you are serious about putting on muscle mass, it is necessary to get enough rest.

What Are The Best Practices For Better Sleep?

Sleep is important no matter who you are. Neurologists tend to agree that more sleep increases longevity and betters overall well-being.

Not to mention, sleep plays an integral role in muscle building and exercise in general.

However, getting to sleep when you plan to can and often is easier said than done.

Whether it be reducing stress or investing in a pair of blue-light blocking glasses, check out this article to learn how you can improve your sleep.

Is 6 Hours of Sleep Enough To Build Muscle: FAQs

Sarcoplasmic vs Myofibrillar Hypertrophy

Hypertrophy is a term that describes exercise-induced muscle growth. However, there is more than one type of hypertrophy.

Learn about them here.

Can You Build Muscle On Maintenance Calories?

Yes, although it is not easy.

As long as you are getting in enough protein you can build muscle even if you are not in a surplus.

Learn more about this topic here.

Does Elliptical Build Muscle?


Since the elliptical does not put enough stress on the muscles to generate microtears, it is not capable of aiding muscle growth.

Learn more about this here.

What Is The Hardest Muscle To Grow?

As I stated previously, from personal experience as a trainer, I have found that many people (especially beginners) struggle with the lats.

However, this is a subjective claim and everyone is different. It is likely that the muscle that is most difficult for you to grow is not the lats, but instead, one that is more difficult.

Learn more about this question here.

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