Men's Health September 2021

BRAIN HEALTH: P. Murali Doraiswamy, M.D. CARDIOLOGY: John Elefteriades, M.D. Foluso Fakorede, M.D. David Wolinsky, M.D. DERMATOLOGY: Brian Capell, M.D., Ph.D. Corey L. Hartman, M.D. Adnan Nasir, M.D., Ph.D. EMERGENCY MEDICINE: Jedidiah Ballard, D.O. Italo M. Brown, M.D., M.P.H. Robert Glatter, M.D. ENDOCRINOLOGY: Sandeep Dhindsa, M.D. EXERCISE SCIENCE: Martin Gibala, Ph.D. Mark Peterson, Ph.D., C.S.C.S.*D Brad Schoenfeld, Ph.D., C.S.C.S. GASTROENTEROLOGY: Felice Schnoll-Sussman, M.D. INTEGRATIVE HEALTH: Brenda Powell, M.D. INTERNAL MEDICINE: Keith Roach, M.D. MENTAL HEALTH: Gregory Scott Brown, M.D. Thomas Joiner, Ph.D. Avi Klein, L.C.S.W. Drew Ramsey, M.D. NUTRITION: Dezi Abeyta, R.D.N. Chris Mohr, Ph.D., R.D. Brian St. Pierre, R.D., C.S.C.S. PAIN MEDICINE: Paul Christo, M.D., M.B.A. SEX & RELATIONSHIPS: Debby Herbenick, Ph.D., M.P.H. Shamyra Howard, L.C.S.W. Justin Lehmiller, Ph.D. SLEEP MEDICINE: W. Christopher Winter, M.D. SPORTS MEDICINE: Michael Fredericson, M.D. Dan Giordano, D.P.T., C.S.C.S. Bill Hartman, P.T. TRAINING: Lee Boyce, C.P.T. Mike Boyle, M.Ed., A.T.C. Ben Bruno, C.F.S.C. Alwyn Cosgrove, C.S.C.S.*D David Jack Mubarak Malik David Otey, C.S.C.S. Don Saladino, NASM UROLOGY: Elizabeth Kavaler, M.D. Larry Lipshultz, M.D. WEIGHT MANAGEMENT: David Katz, M.D., M.P.H., FACPM, FACP Fatima Cody Stanford, M.D., M.P.H., M.P.A., FAAP, FACP, FAHA, FTOS Jeff Volek, Ph.D., R.D.…

Q+A WITH THE E.I.C. “What is the appropriate BODY-FAT percentage for a MAN?” — Claude Molinari, MH MVP member SO I’M GONNA do that thing where I sort of answer your question before asking the question I actually want to answer. First, you: If we go by the benchmarks laid out by the American Council of Exercise—which I like to refer to as ACE! (punctuation mine)—then you’re good with any percentage between 6-ish and 24-ish. Below that and you’re reaaaallly lean; above, you’re technically “obese.” Neither situation is great, except, well. .. Why are you asking? If your doc flagged it and told you to lower it, that’s a potentially valid concern and worth talking through with them: What about your percentage is a problem? Are you in danger of developing any of the…

Q. “Can I actually make my calves bigger, or am I doomed by my genetics?” —JED, BURLINGTON, VT A. You’re not doomed! Your calves are made up of two muscles: the gastrocnemius (the baseball-like bulge) and the soleus (the muscle behind it). You need to train both to see real results. Calf raises are your secret weapon for achieving that. Aim for 4 sets of 10 to 20 reps 3 times a week, and point your feet an inch outward to better target both muscles. Remember, training calves does more than forge leg gains; it also improves ankle mobility and builds athleticism! —DAVID OTEY, C.S.C.S., A MEN’S HEALTH TRAINING ADVISOR…

CHRIS MOTTA STATS AGE: 39 LOCATION: Brooklyn, NY OCCUPATION: Digital- and social-media assistant vice president MEN’S HEALTH MVP members have access to the best health and fitness articles out there. Each month, we survey our MVPs and choose one whose story catches our eye. Sign up at join.menshealth.com and you could see yourself here one day. My fitness goals are… I want to be in the best shape of my life by the time I turn 40. For me, that means building muscle and strength. I’d only recently realized I was out of shape doing everyday things like walking up the stairs. For the first time in my life, I’m working with a trainer to change that. The gym tool I can’t live without is… A Booty Band. I know that’s a controversial answer, but you burn more calories…

STANDING ON A THICK pad at Brooklyn Boulders climbing gym, Juan Guardiola (pictured above) stares at the wall in front of him, which is dotted with big, knobby holds for hands and feet. He tries to talk himself up for his first-ever attempt to get to the top of a bouldering route. But he’s stuck playing out worst-case fall scenarios because unlike in standard rock climbing, there are no ropes or harnesses in bouldering. He goes for it, reaching with his hands and pushing with his feet, as he moves up from hold to hold. In a matter of seconds, he’s 15 feet up, his arms and legs quivering, and he braces his core to help stick to the wall. He takes a deep breath and spiders his left leg…

1. LIZARD POSE Do four 15-second holds per side. Training your hip flexibility increases how easily you can reach faraway footholds. Being able to reach more options gives you more ways to solve any given bouldering problem. HOW TO DO IT: In a lunge position, place both palms on the floor on the inside of your lead foot. Slowly lower your hips toward the floor, straightening your back knee. To deepen the stretch, lower your forearms to the floor. 2. TEMPO PULLUP Do 6 sets of 2 reps, working up to 3 sets of 6 to 8 reps. Rest for 1 minute between sets. You don’t have to be able to do pullups to crush a bouldering wall, but it helps. These require a lot of grip, back, and core strength, which will serve you well…