In a bold and refreshingly candid critique of conventional gym wisdom, exercise scientist Dr Mike Israetel has shared his thoughts on common workout moves many Thais might be relying on, warning that five popular exercises simply don’t deliver the results people expect. Speaking to Men’s Health UK, Dr Israetel emphasises that while no exercise is inherently “stupid,” some are much less effective than others—an important revelation for Thai fitness enthusiasts eager to maximise their time at the gym or during home workouts (source).
The significance of this critique cannot be overstated for Thailand, a country where urban lifestyles are leading to increased interest in health, fitness, and wellness, but also where many people face tight schedules balancing work, family, and social commitments. In Bangkok and other major cities, gym memberships and home fitness programs are on the rise, often imported from Western trends via social media or YouTube “fitfluencers.” However, Dr Israetel’s insights challenge the status quo and encourage Thais to reconsider whether their efforts are truly yielding the best returns.
According to Dr Israetel, the five most overrated exercises are the plank, Superman, rack pull, triceps kickback, and the single-arm dumbbell press. He bases these claims on both scientific literature and extensive coaching experience, arguing that these moves either do not recruit enough muscle fibres, fail to provide progressive overload, or simply waste precious time which could be better spent on more effective alternatives. For instance, while the plank is lauded worldwide as a go-to core exercise, Dr Israetel explains that “planks give you the illusion that you’re doing something, while you’re literally doing nothing at all.” He points to research indicating that isometric contractions—where you hold a position rather than move through a range of motion—are least effective for stimulating muscle growth. Instead, he recommends the ab rollout, noting it better targets not just the core, but also the lats, rear delts, and triceps, combining eccentric movement with injury prevention (source).
The Superman exercise, another staple in rehab and beginner fitness programs across Thailand, is dismissed by Dr Israetel as ineffective, with “barely any range of motion.” In his typically colourful language, he adds, “I’m an accomplished scholar or something. I’m not going to go down on the ground unless there’s good reason to do so.” Instead, Dr Israetel advises performing flexion rows, which allow for both a full stretch and contraction of the back muscles—with progressively heavier loads—a crucial requirement for muscle development as established in resistance training research (source).
The rack pull, a barbell deadlift done from an elevated position, is called out for eliminating the movement’s most challenging—and therefore growth-inducing—components. “You miss the benefits of full range and challenging positions,” he says. Instead, Dr Israetel recommends the snatch-grip deficit deadlift, which forces the body through a wider range of motion and places the back under significant tension, delivering muscle growth and real strength gains. “If you want huge everything, whatever hurts your muscles the most—your deep range of motion and high reps—it’s probably what grows the most,” he states (Men’s Health UK).
The triceps kickback, a popular isolation exercise across Thai gyms, is said to result in “sore elbows and disappointment,” with minimal force at the muscle’s most lengthened position and maximum force at the shortest—backwards to the principle of effective resistance training, which suggests that greatest gains are made when muscles are worked hardest in their stretched position. Instead, Dr Israetel strongly recommends dumbbell skull crushers, which deliver intense force when the triceps are fully stretched, foster muscle hypertrophy, and are performed with the same equipment as kickbacks.
Finally, the single-arm dumbbell press—the favourite of many for presumed stability or muscle-building benefits—comes under fire. Dr Israetel minces no words: “You’re just pissing away a lot of fatigue on something that causes essentially almost no adaptation.” He argues the movement offers no significant stabilisation challenge, likening it humorously to circus performance rather than serious training. He instead suggests the classic dumbbell press with both arms, which produces better results for the same energy outlay.
These opinions reflect a growing movement in fitness science advocating for “bang-for-your-buck” exercises—movements that create the largest adaptation with the least wasted effort. This is especially pertinent for Thais who may have limited time and access to equipment, or who are trying to build strength efficiently at home. As Dr Israetel puts it: “Some exercises are smarter than others.”
Thai fitness experts, such as Coach Prasert Sukpradit, a certified personal trainer in Bangkok, echo these views. “Many people in Thailand still follow trends from the West without questioning if they really work. It’s important to focus on quality, not just routine. One hour of good training is better than two hours of ineffective practice,” he says in a phone interview. Data from the Department of Health, Ministry of Public Health, reveals that nearly half of Thai adults do not meet the World Health Organization’s recommended physical activity levels, often due to time constraints and lack of knowledge about effective routines (DOH Thailand Report).
Historically, fitness in Thailand centred around traditional sports like muay Thai and sepak takraw, or group activities in communal parks. The modern shift to individual gym sessions and online fitness programs has brought both variety and confusion, as “gym culture” and “fitspiration” content sometimes perpetuate less effective routines. As Professor Suchada Sritornthep, an exercise physiologist at Chulalongkorn University, notes, “There is an overload of information online. Thais should focus on movements and workouts that have clear, research-backed benefits rather than blindly copying viral trends.”
Emerging science in resistance training supports Dr Israetel’s recommendations; meta-analyses published in journals like Sports Medicine show that exercises using full ranges of motion, progressive load, and multi-joint recruitment consistently yield better muscle and strength gains. For core development, dynamic moves such as rollouts and hanging leg raises outperform static holds like the plank (PubMed Reference). For strength and muscle, compound lifts like rows and deadlifts provide much more potent stimuli than isolation or “shortcut” moves.
For Thai readers aiming to improve their fitness regimen, the advice is clear: prioritise compound, multi-joint moves that safely challenge large muscle groups, and use proper form to avoid injury. Progressively overload your routines—by increasing weights, reps, or range of motion—and monitor your progress. Don’t be swayed by trends or flashy social media routines, but rather focus on what yields measurable improvements. Regularly consulting certified trainers who are up to date on the science of strength and conditioning will ensure your efforts are rewarded.
Above all, remember the value of time spent: “เวลาเป็นสิ่งมีค่า—ใช้ให้คุ้มกับสุขภาพและความแข็งแรงของคุณ” (“Time is precious—use it well for your health and strength”). By replacing less effective exercises with science-backed alternatives, Thai fitness enthusiasts can achieve better results with less wasted effort, helping to build a healthier, more active society in line with global standards.
For more details on Dr Mike Israetel’s research and recommendations, read the original Men’s Health UK article here, and consult local fitness professionals for personalised advice.