When does muscle growth occur? If you said during a workout, you're wrong! While performing the exercise, you are actually tearing and breaking down your muscles, making them weaker. The muscle growth and increase in strength occurs during the rest period (i.e. after your workout). Therefore, if you don't allow enough time to recover, you are running the risk of developing OTS and severely limiting your body's potential for growth.
You could spend two hours at the gym day in and day out, but if you aren't letting your muscles fully recover between sessions, then all of that hard work will do more harm than good. A more effective plan would be to cut down the amount of time you spend at the gym, and reinvest that time into eating healthy meals and getting quality sleep. Wouldn't you rather build muscle eating or sleeping than spend another hour at the gym anyway?

Don't get us wrong. The work you put in at the gym is important, but rest and recovery is just as valuable. To ake the most out of your time in between trips to the gym, you should be consuming meals rich in protein and complex carbohydrates and low in fat and processed carbohydrates. In addition, aim for at least seven hours of sleep each night. If for one reason or another you weren't able to get a full seven hours, try to sneak in a short nap during the day