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Optimal Sleep = Optimal Gains

You probably aren’t getting the best gains possible if you aren’t getting enough sleep. Read this post – it’s critically important for your physique! It includes info on growth hormone release and muscle tissue growth.

I’ve said a gazillion times that we don’t grow in the gym. We grow when we rest. We simply stimulate the growth process to begin by lifting weights in the gym. (And the best way to stimulate that growth is with free T.H.T. training).

And the best rest is sleep. We go through cycles as we sleep. and each cycle contains 4 stages…

STAGE 1: Your first 10 minutes. Your breathing and heart rate slow. You might even get the “hypnic jerks” – I do lol.

STAGE 2: This is when your blood pressure slows and metabolic functions slow, also.

The body starts to release more Human Growth Hormone (HGH).

STAGE 3: After about 45 minutes, “delta” sleep kicks in. Brain waves slow and you are not easily awakened by noises.

More Growth Hormone is released. Blood flow to muscles is increased. Repair and growth is well under way!

Stage 1, 2 and 3 are non-REM sleep i.e. Non Rapid Eye Movement (NREM)

STAGE 4: The deepest stage of sleep. Dreams (sometimes crazy dreams) can happen and there is rapid eye movement (REM). Usually kicks in after 90 minutes of sleep.

More oxygen is supplied to the muscles to break down lactic acid build-up. The microtears in the muscle tissue are repaired. 

These 4 stages cycle over and over – the REM stage getting a little longer each time.

Click here to see what happens to your muscles during 8rs sleep Click To Tweet


So now we know what is happening to our muscles during sleep, there’s 2 key points:

  1. Are you getting enough sleep? 7-8hrs
  2. Are you sleeping right through the night with no interruptions?

For max gains, you’ll also want to eat right before going to sleep to make sure your body has all the nutrients it needs to fuel growth all through the night.

P.S. I have a short guide for you that will tell you exactly how to eat before bed. Just input your details below. You don’t need to go to your email, the info you require will appear immediately. Enjoy!


I have to admit I wake once per night. Usually 3-4am. It’s annoying, but I’ve gotten used to it over the years.

Do you experience this? If you’ve any tips for a great night’s sleep, let me know below.

Mark McManus

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Buff Baking Anabolic Cookbook

Extremely easy anabolic recipes with simple ingredients that makes fueling muscle growth feel like a cheat meal! Bars, cookies, pizza, ice cream...see pics and recipes here.

Advanced T.H.T. Training

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Stay Shredded

Stay shredded all year – no more long cutting cycles. If you’ve ever gotten ripped abs only to lose them a few weeks later, you need to know the secrets of staying shredded without fasting and without giving up cheat meals. I’m ripped all year – you should be too! Details here.

Shoulder Blast Workout

In Jan 2019 a bunch of 'lab rats' tested the New Shoulder Blast Workout and gained up to 2.5 inches in shoulder size in 7-10 days! There is a very specific type of training stress that works uniquely well for the shoulders. You're about to target it...hard! More details here.

The Arm Blast Experiment

Gain up to an inch on your arms over the next week with new "hyper-intense" training techniques that literally force new arm growth. The workout is based on the results of an online study conducted by Mark from MuscleHack. More details here.

Chest Blast Workout

3 Workouts | 7 Days | Up to 3 inches in chest growth! A workout that will fry every muscle fiber in your pecs and literally force new and permanent growth...fast! More details here.

The Leg Blast Workout

An explosive training package for fast leg gains! 1 week | 3 x 90 minute workouts | "hyper-intense" techniques = big & fast leg gains. Up to 3 inches in growth. See more details and testimonials here.


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You'll love your fast gains on THT!

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You'll love your fast gains on THT!

Cool! Click here to take you to the download page. (or check your email for the download link)