Sound sleep itself has an anabolic effect!

We all know very well that doing intense and heavy workout has a catabolic effect on muscles tissues. That means, it induces micro-level wear and tear in muscles fibers. Lots of inflammatory cells is released in blood stream as a beginning of this healing process which induces cortisol levels and your body cortisol levels goes up. This suppresses your serotonin, epinephrine, insulin and dopamine levels of your body. The suppression of these four important hormones suppresses growth hormones of your body which is a key factor of healing, repair and most importantly, having a synergetic effect on muscular hypertrophy. That means, your brain always makes your body to put some extra muscles cells or fibers during healing and repair process as a reinstatement of future similar damage. So, when you have a sound sleep your cortisol levels go down raising levels of those four important hormones. When this happens your growth hormones levels also goes up which is a key factor of gaining muscles cells and muscles fibers. Which has been regarded as muscular hypertrophy. 

In conclusion, as much as you sleep nicely and more you have an anaerobic effect in your body. Which facilitates muscular hypertrophy. 

Doing less but more conscious exercise ease muscular hypertrophy or growth of muscles

• Medium volume and frequency: Medium volume and frequency for hypertrophy is an ideal, 
• Less items of exercises: Doing less variety of exercises of same muscles or muscles groups in a day with more emphasis on posture, technique, rhythm and tempo tortures muscles quickly and nicely,  
• Less variations of exercises: Trying less variations of exercises will disallow muscle toning and conditioning, and, when all factors are suitable, helps raise the graph of muscles development and growth,  
• Less stipulated time: You should try to finish your session in less time emphasizing on quality rather than quantity, 
• Less rest periods: Cause above all factors are manifested, less rest period between sets will have more impact on muscular hypertrophy or growth, 
• Adopting 2 body parts split in a day: You should do only 2 body parts a day. Doing 3 or more body parts in a day will allow muscles toning and conditioning and can cause plateau, 
• Change of splits every week: Changes of splits every week will burst muscles consciousness  and thus helps in muscular hypertrophy or growth. Doing same splits may cause plateau,
• Changing exercise every week: You should try different exercises of same muscles or muscles groups every week for better muscular development and growth, 
• Change of days of exercise in a week: Changes of days of exercise will break monotony, will bring enthusiasm and energy to perform exercises in a best way and extent, and
• Change of diet: You have to try different macros, foods and supplements every week for better bioavailability and response from the body for better muscular hypertrophy and growth.