I understand that when the muscle is building it when your body is sleeping but how much does it really grow??

Answer 1

the more you sleep and take time off from working out the more the muscles will grow but you have to be doing intense workouts to see results

Answer 2

This depends on a few things. One would be the amount of protein you have in your body, the amount of zinc and magnesium as well as how long you rest. Getting plenty of rest, eating some protein and taking zinc/magnesium pills can all boost your body's muscle recovery during sleep. You will also build muscle quicker if you don't over-train. Over-training actually causes your body to break down muscle instead of build it up.

Keep in mind that your muscles don't grow when you're working out, they grow when you're resting and eating so do both those things properly and you'll have great results.

Another tip: massaging or stretching of the muscles you worked the day before can help blood circulation to that area which helps carry nutrients and protein to your recovering muscles.