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The following Mark's Daily Apple article was written by Marksissons

and is narrated by Brock Armstrong.

Ten things you shouldn't do if you're trying to build muscle.

While it's important to think positive and focus on all the things you should be doing to achieve your goals,

it's equally important that we focus on the things that interfere with our goals and remind ourselves to avoid doing them.

Some call it the not-to-do list, which I like.

Many of the behaviors on this not-to-do list are deal-breakers, so it's arguably more crucial we

identify and curtail those that apply to our lives. But that's hard. These are behaviors we might already be doing.

Heck, they might be bad habits we've developed or biases we've internalized.

And so, before adopting good behaviors, we should clear out the bad ones. Otherwise, we're just

pissing in the wind. What are some things you shouldn't be

doing if your ultimate goal is to build muscle? Well, number one, skip sleep for a late or really

early training session. It feels good to make that late-night Facebook post about the weights you just

lifted or brag about your 4.30am wake-up call for a crossfit class. It looks impressive. That is

true dedication, right? Except that you're not building muscle in real time as you hoist that bar off the floor.

You build muscle by recovering from your training session, and sleep is where we do most of our

recovery. Sleep is where everything good happens. Sleep debt actively inhibits muscle recovery

and hypertrophy and promotes muscle degradation.

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