How to Gain Muscle and Gain Strength

If we don't sleep enough, muscle protein synthesis levels in our body are generally lower and that of course is bad. That's going to detract from muscle hypertrophy from growing muscle. After your first year or two, when you've gained a fair amount of muscle, the most reliable way to get stronger is simply to gain muscle. There's really not much else you can do anymore. And for people who are skeptical, if you're currently, let's say more like six or seven hours of actual sleep and maybe it's broken up, if you were to increase that by an hour or two consistently, it would have a similar effect on performance.

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