02/14/2025
Bad Advice: The Hustle
"HUSTLE to gain more muscle"
Why it’s '“bad”: Unhealthy and Scientifically inaccurate
The fitness world is full of motivational slogans that double as bad advice; one of which is “Hustle to gain more muscle.” While the phrase does sound inspiring, it promotes an unhealthy mindset and ignores fundamental principles of exercise science and recovery.
Let’s talk about what’s TRUE about this saying before we dive into why it made its way into the “Bad Advice” series.
“Hustle” could be resisted cardio. When you lift weights that are challenging but just within your range, there is a cardio element that helps burn fat WHILE building muscle.
“Hustle” could mean “dont replace workouts with couch time”
However, constant hustle can lead to overtraining, increased injury risk, and even hinder muscle growth rather than enhance it. Let’s break down why this approach is flawed and what science actually says about building muscle effectively.
1. Muscle Growth Requires Recovery, Not Just Effort
One of the biggest misconceptions about muscle growth is that it happens in the gym. In truth, lifting weights only creates microtears in muscle fibers. The actual growth (hypertrophy) occurs during recovery, when the body repairs these fibers, making them stronger and larger.
• Research on recovery: Studies show that muscles need 24–72 hours to fully recover, depending on intensity and individual factors. Training the same muscles too frequently without adequate rest can lead to overtraining and reduced gains.
• The role of sleep: Poor sleep impairs muscle repair by reducing growth hormone and testosterone production, both crucial for hypertrophy.
If you’re constantly “hustling” without prioritizing recovery, you’re not maximizing muscle growth—you’re stunting it.
2. Overtraining Increases Cortisol and Breaks Down Muscle
When you overtrain, your body releases excessive amounts of cortisol, the stress hormone. Chronically high cortisol levels can lead to:
• Muscle breakdown (catabolism): Instead of growing, your muscles may start breaking down.
• Fatigue and decreased performance: You’ll feel weaker, not stronger, making workouts less effective.
• Weakened immune system: Overtraining suppresses immune function, increasing the risk of illness and longer recovery times.
Instead of hustling endlessly, a well-balanced approach that includes planned rest days is far more effective.
3. More Workouts ≠ More Gains
Some people believe that the more they train, the bigger they’ll get. However, research consistently shows that quality beats quantity when it comes to hypertrophy.
• Optimal training frequency: Studies suggest that training a muscle group 2-3 times per week is ideal for growth, with sufficient rest in between.
• Diminishing returns: After a certain volume threshold, adding more sets doesn’t increase gains—it can even reduce them due to excessive fatigue and insufficient recovery.
Instead of grinding in the gym every day, focus on progressive overload—gradually increasing weights and intensity while allowing proper recovery.
4. Hustle Culture Leads to Burnout and Injury
The “no days off” mentality might seem admirable, but it often leads to physical and mental burnout. Common issues include:
• Injuries: Overuse injuries like tendonitis, stress fractures, and joint pain are common among those who don’t allow their bodies to recover.
• Mental fatigue: Constantly pushing yourself without rest can lead to workout dread, loss of motivation, and even depression.
A sustainable fitness approach includes deload weeks, active recovery, and listening to your body instead of forcing through pain.
The Right Approach: Smart Training, Not Just Hard Training
If “hustle” alone isn’t the answer, what is? Here’s what actually works:
✅ Prioritize progressive overload: Increase weight, reps, or intensity gradually over time.
✅ Follow a structured program: Avoid random workouts—have a plan that includes strength, hypertrophy, and rest. This could even mean lifting lighter weights for less reps at a time, but peppered throughout your workout. Strength training is CUMULATIVE.
✅ Get enough sleep: Aim for 7-9 hours per night to optimize muscle recovery and hormone balance.
✅ Eat for growth: Protein, carbs, and healthy fats are essential for muscle repair and energy.
✅ Incorporate rest and active recovery: Take rest days, do mobility work, and use techniques like stretching and massage to aid recovery.
Final Thoughts
The idea that “hustle” alone builds muscle is not only misleading but also counterproductive. Or the idea that hustle can make up for a well thought out plan. Science tells us that smart training, proper nutrition, and recovery are the true keys to hypertrophy. Instead of glorifying constant work, we should embrace sustainable fitness habits that promote both physical and mental well-being.
Hypertophy, or building muscle mass, doesn’t necessarily equate to being “fit”. Body building is ok, but I promote practical strength! We’ve all seen (I think) the skinny guy beating the muscle bound guy in an arm wrestling match? I like to focus more on the practical application of strength than looks.
So next time someone tells you to “hustle to gain more muscle,” remember: muscle isn’t built by constant effort, faster effort, injury risking effort…—it’s built by intelligent effort combined with smart recovery.
