How to keep building muscle with less than adequate rest.

As a fitness model, Marc Megna keeps a tight schedule. In fact, on many days he wakes up at 3:45 a.m. and works as late as 7 p.m., with hardly a break in between. He almost always finds himself getting less than the recommended eight hours of sleep that hard-training athletes require to make optimal gains, but he’s learned to adapt. Here’s how he does it—and how you can too.

“Avoid highly technical lifts such as power cleans and snatches,” says Megna. “They require extra awareness to be done safely.” A foggy-headed person who needs a nap should stick to more basic lifts done at a slower speed.

As best you can, attempt to get up and go to bed at the same times every day. Even the craziest hours can begin to feel normal as your body adapts to the routine.

If working out in the morning is impossible, train as early as you can in the evening. The later you do it, the more likely you are to be wired when you go to bed, potentially cutting back even more on the little time you do have to sleep. “Avoid TV, intense music, stressful phone calls, and messaging before bed,” says Megna. Dim the lights and try to relax.

Your body’s most potent growth hormone surges happen when you’re asleep, so losing sleep is, in effect, costing you muscle. If you can’t sleep more, at least cut back on the stress of your training in order to recover better. “Stick to low reps, and reduce the total workload,” says Megna. “Lack of sleep makes it more challenging to stay focused, so shorter, lighter sets will help you keep good form.”