{"id":304,"date":"2026-01-20T21:01:50","date_gmt":"2026-01-20T21:01:50","guid":{"rendered":"https:\/\/coachupfit.ch\/?p=304"},"modified":"2026-01-28T13:30:23","modified_gmt":"2026-01-28T13:30:23","slug":"le-sommeil-le-pilier-oublie-de-la-croissance-musculaire","status":"publish","type":"post","link":"https:\/\/coachupfit.ch\/en\/le-sommeil-le-pilier-oublie-de-la-croissance-musculaire\/","title":{"rendered":"Sleep: The Forgotten Pillar of Muscle Growth"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"304\" class=\"elementor elementor-304\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8dae85c e-flex e-con-boxed e-con e-parent\" data-id=\"8dae85c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-c10e31e e-con-full e-flex e-con e-child\" data-id=\"c10e31e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6a17362 elementor-widget elementor-widget-heading\" data-id=\"6a17362\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Sleep: The Forgotten Pillar of Muscle Growth<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-05918d0 e-flex e-con-boxed e-con e-parent\" data-id=\"05918d0\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-b2c5377 e-con-full e-flex e-con e-child\" data-id=\"b2c5377\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-29d4662 elementor-widget elementor-widget-image\" data-id=\"29d4662\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"700\" src=\"https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/sommeil_article-1200x700.jpg\" class=\"attachment-ocean-thumb-l size-ocean-thumb-l wp-image-320\" alt=\"sommeil article\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9246e38 e-flex e-con-boxed e-con e-parent\" data-id=\"9246e38\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-e8c89f5 e-con-full e-flex e-con e-child\" data-id=\"e8c89f5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4ab1e28 elementor-widget elementor-widget-heading\" data-id=\"4ab1e28\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Introduction: You don\u2019t grow at the gym<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6b1f6d9 elementor-widget elementor-widget-text-editor\" data-id=\"6b1f6d9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"4\">The most common mistake beginners make is thinking that muscle is built while lifting weights. In reality, training is a phase of <b data-path-to-node=\"5\" data-index-in-node=\"157\">catabolism<\/b> (the breaking down of fibers). The magic of <b data-path-to-node=\"5\" data-index-in-node=\"210\">reconstruction<\/b> (anabolism) only happens during one phase: sleep. Without quality rest, your gym sessions are largely wasted.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-674e79c e-con-full e-flex e-con e-child\" data-id=\"674e79c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-8bfcac0 e-con-full e-flex e-con e-child\" data-id=\"8bfcac0\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2495c9b elementor-widget elementor-widget-heading\" data-id=\"2495c9b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">The Science of Sleep and Hypertrophy<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6f01447 elementor-widget elementor-widget-text-editor\" data-id=\"6f01447\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"7\">Why is sleep so crucial? It\u2019s all about hormones:<\/p><ul data-path-to-node=\"8\"><li><p data-path-to-node=\"8,0,0\"><b data-path-to-node=\"8,0,0\" data-index-in-node=\"0\">Growth Hormone (GH):<\/b> The peak secretion of this hormone occurs during deep sleep. It is essential for tissue repair and protein synthesis.<\/p><\/li><li><p data-path-to-node=\"8,1,0\"><b data-path-to-node=\"8,1,0\" data-index-in-node=\"0\">Testosterone:<\/b> Studies show that sleep restriction (5 hours per night) can drop testosterone levels by 10 to 15% in just one week.<\/p><\/li><li><p data-path-to-node=\"8,2,0\"><b data-path-to-node=\"8,2,0\" data-index-in-node=\"0\">Scientific Reference:<\/b> A major study published in <i data-path-to-node=\"8,2,0\" data-index-in-node=\"56\">The Journal of the American Medical Association (JAMA)<\/i> highlights the devastating impact of sleep deprivation on hormonal levels and muscle mass: <a class=\"ng-star-inserted\" href=\"https:\/\/jamanetwork.com\/journals\/jama\/fullarticle\/1029127\" target=\"_blank\" rel=\"noopener\" data-hveid=\"0\" data-ved=\"0CAAQ_4QMahgKEwjnzuirhaCSAxUAAAAAHQAAAAAQhww\">[Consult the study on JAMA].<\/a>.<\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-a5c9d68 e-con-full e-flex e-con e-child\" data-id=\"a5c9d68\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-eaa7022 e-con-full e-flex e-con e-child\" data-id=\"eaa7022\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b54f35f elementor-widget elementor-widget-heading\" data-id=\"b54f35f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Cortisol: The Enemy of Muscle<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-26e58cf elementor-widget elementor-widget-image\" data-id=\"26e58cf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"768\" height=\"897\" src=\"https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/cortisol_article-768x897.jpg\" class=\"attachment-medium_large size-medium_large wp-image-322\" alt=\"\" srcset=\"https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/cortisol_article-768x897.jpg 768w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/cortisol_article-257x300.jpg 257w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/cortisol_article-877x1024.jpg 877w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/cortisol_article-1316x1536.jpg 1316w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/cortisol_article-1754x2048.jpg 1754w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/cortisol_article-610x712.jpg 610w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-737be5c elementor-widget elementor-widget-text-editor\" data-id=\"737be5c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"10\">A lack of sleep causes your <b data-path-to-node=\"10\" data-index-in-node=\"50\">cortisol levels<\/b> (the stress hormone) to skyrocket. Chronically high cortisol levels lead to:<\/p><ol start=\"1\" data-path-to-node=\"11\"><li><p data-path-to-node=\"11,0,0\">Increased muscle breakdown (proteolysis).<\/p><\/li><li><p data-path-to-node=\"11,1,0\">Increased fat storage, especially in the abdominal area.<\/p><\/li><li><p data-path-to-node=\"11,2,0\">A drop in motivation and focus during your workouts.<\/p><\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e27e312 e-con-full e-flex e-con e-child\" data-id=\"e27e312\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-6167330 e-con-full e-flex e-con e-child\" data-id=\"6167330\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4c2ad79 elementor-widget elementor-widget-heading\" data-id=\"4c2ad79\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">3 Concrete Tips to Optimize Your Recovery<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-25bb021 elementor-widget elementor-widget-text-editor\" data-id=\"25bb021\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"13\">To maximize your gains on <b data-path-to-node=\"13\" data-index-in-node=\"29\">CoachUpFit<\/b>, apply these simple rules:<\/p><ul data-path-to-node=\"14\"><li><p data-path-to-node=\"14,0,0\"><b data-path-to-node=\"14,0,0\" data-index-in-node=\"0\">Consistency:<\/b> Go to bed and wake up at fixed times, even on weekends, to stabilize your circadian rhythm.<\/p><\/li><li><p data-path-to-node=\"14,1,0\"><b data-path-to-node=\"14,1,0\" data-index-in-node=\"0\">Environment:<\/b> Sleep in a completely dark and cool room (around 18\u00b0C \/ 64\u00b0F).<\/p><\/li><li><p data-path-to-node=\"14,2,0\"><b data-path-to-node=\"14,2,0\" data-index-in-node=\"0\">Disconnect:<\/b> Avoid screens (blue light) one hour before bed. Blue light blocks melatonin, the sleep hormone.<\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2593f69 e-con-full e-flex e-con e-child\" data-id=\"2593f69\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-49e4089 elementor-widget elementor-widget-heading\" data-id=\"49e4089\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Conclusion <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5ce9aa6 elementor-widget elementor-widget-text-editor\" data-id=\"5ce9aa6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"13\">Sleep is not a luxury; it is an integral part of your training program. If you aren\u2019t sleeping between <b data-path-to-node=\"16\" data-index-in-node=\"121\">7 and 9 hours per night,<\/b>you aren\u2019t giving your body the tools it needs to turn your efforts into visible results.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1bf7a6d e-flex e-con-boxed e-con e-parent\" data-id=\"1bf7a6d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-3e42b73 e-con-full e-flex e-con e-child\" data-id=\"3e42b73\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7410e26 elementor-widget elementor-widget-heading\" data-id=\"7410e26\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Sign up for the newsletter!<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2a6fb3c elementor-widget elementor-widget-text-editor\" data-id=\"2a6fb3c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Stay informed about new articles and receive tips on bodybuilding, nutrition, and exercises for beginners.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d300b42 elementor-widget elementor-widget-heading\" data-id=\"d300b42\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><script>(function() {\n\twindow.mc4wp = window.mc4wp || {\n\t\tlisteners: [],\n\t\tforms: {\n\t\t\ton: function(evt, cb) {\n\t\t\t\twindow.mc4wp.listeners.push(\n\t\t\t\t\t{\n\t\t\t\t\t\tevent   : evt,\n\t\t\t\t\t\tcallback: cb\n\t\t\t\t\t}\n\t\t\t\t);\n\t\t\t}\n\t\t}\n\t}\n})();\n<\/script><!-- Mailchimp for WordPress v4.12.2 - https:\/\/wordpress.org\/plugins\/mailchimp-for-wp\/ --><form id=\"mc4wp-form-1\" class=\"mc4wp-form mc4wp-form-136 mc4wp-form-theme mc4wp-form-theme-red\" method=\"post\" data-id=\"136\" data-name=\"Newsletter\" action=\"\" ><div class=\"mc4wp-form-fields\"><p>\r\n    <label>First Name<\/label>\r\n    <input type=\"text\" name=\"FNAME\" placeholder=\"Please write your first name\">\r\n<\/p>\r\n\r\n<p>\r\n    <label>Name <\/label>\r\n    <input type=\"text\" name=\"LNAME\" placeholder=\"Please write your name\">\r\n<\/p>\r\n<p>\r\n    <label>Mail Adress<\/label>\r\n    <input type=\"email\" name=\"EMAIL\" required=\"\" placeholder=\"Please write your Email Adress\">\r\n<\/p>\r\n<input type=\"hidden\" name=\"procaptcha\">\r\n<p>\r\n\t<input type=\"submit\" value=\"Subscribe to the Newsletter\">\r\n<\/p><\/div><label style=\"display: none !important;\">Leave this field empty if you're human: <input type=\"text\" name=\"_mc4wp_honeypot\" value=\"\" tabindex=\"-1\" autocomplete=\"off\" \/><\/label><input type=\"hidden\" name=\"_mc4wp_timestamp\" value=\"1780210663\" \/><input type=\"hidden\" name=\"_mc4wp_form_id\" value=\"136\" \/><input type=\"hidden\" name=\"_mc4wp_form_element_id\" value=\"mc4wp-form-1\" \/><div class=\"mc4wp-response\"><\/div><input type=\"hidden\" name=\"trp-form-language\" value=\"en\"\/><\/form><!-- \/ Mailchimp for WordPress Plugin --><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1c723b6 e-con-full e-flex e-con e-child\" data-id=\"1c723b6\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Le Sommeil : Le pilier oubli\u00e9 de la croissance musculaire Introduction : On ne grandit pas \u00e0 la salle L&rsquo;erreur la plus commune des d\u00e9butants est de penser que le muscle se construit pendant qu&rsquo;on soul\u00e8ve des poids. En r\u00e9alit\u00e9, l&rsquo;entra\u00eenement est une phase de catabolisme (destruction des fibres). La magie de la reconstruction (anabolisme) [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"","ocean_second_sidebar":"","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"","ocean_custom_header_template":"","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"","ocean_menu_typo_font_family":"","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"","ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"on","ocean_gallery_id":[],"footnotes":""},"categories":[1],"tags":[],"class_list":["post-304","post","type-post","status-publish","format-standard","hentry","category-uncategorized","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Le Sommeil : Le pilier oubli\u00e9 de la croissance musculaire - CoachUpFit<\/title>\n<meta name=\"description\" content=\"Pourquoi le sommeil est-il crucial pour prendre du muscle ? 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