Build more muscle in less time: 3 pro tips from top exercise scientist

Exercise researcher Jim Stoppani has studied the science of muscle-building for over a decade and has decades of hands-on lifting experience. Now 58, with a PhD and a renowned research career, he recommends three strategies to make the most of every workout while protecting long-term health.

First, diversify your fitness to avoid plateaus. The body has natural limits, so mix in elements like power, agility, mobility, and stamina rather than training like a bodybuilder every day: "I'm not going to put on 20 pounds of muscle at my age and with so many years under my training belt," Stoppani said.

He often uses supersets — alternating between two exercises that recruit different muscles with little to no break — to cut gym downtime and free up time for yoga, stretching, and cardio. Second, dial in intensity with the "reps in reserve" concept. At the end of a set, estimate how many more reps you could do; one to three reps in reserve is the sweet spot for typical gym-goers.

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