A leading exercise scientist challenges conventional gym wisdom, urging Thai readers to rethink five common moves that may not deliver the best results. In a candid interview with Men’s Health UK, Dr. Mike Israetel explains that while no exercise is stupid, some are far less productive than others. This perspective is especially relevant for busy Thais who want to maximize every workout, whether at the gym or at home.
Thailand’s urban lifestyle has spurred a growing interest in health and wellness. In Bangkok and other cities, gym memberships and at-home programs are rising, often shaped by Western fitness trends seen on social media. Dr. Israetel’s views invite Thai fitness enthusiasts to evaluate whether their routines yield optimal gains and to consider smarter alternatives.
Dr. Israetel identifies the plank, Superman, rack pull, triceps kickback, and the single-arm dumbbell press as overrated. He bases his stance on scientific research and coaching experience, arguing these moves may recruit fewer muscle fibers, fail to provide progressive overload, or waste valuable time. For example, the plank is widely praised for core work, but Israetel notes that isometric holds can be less effective for stimulating muscle growth. He suggests the ab rollout as a superior core movement that also engages the lats, rear delts, and triceps through a dynamic range of motion, supported by resistance training research.
The Superman, often used in rehab programs and beginner routines, receives similar criticism for limited range of motion. Israetel recommends flexion rows as an alternative, enabling full back muscle engagement with progressively heavier loads, a principle well-supported by resistance training science.
Regarding the rack pull, Israetel argues that the elevated starting position reduces the movement’s full-range benefits. He instead promotes the snatch-grip deficit deadlift, which challenges the back through a greater range of motion and supports muscle growth and strength gains. The takeaway: prioritize movements that push the muscles through their full range and heavier loads for noticeable improvements.
The triceps kickback is described as delivering limited force at a muscle’s lengthened position, yielding modest results and sometimes elbow discomfort. A more effective option is the dumbbell skull crusher, which places strong tension on the triceps when stretched and supports hypertrophy.
Finally, the single-arm dumbbell press is criticized for offering little stabilization challenge and substantial fatigue with minimal adaptation. Israetel favors the classic two-arm dumbbell press, which provides efficient gains for comparable effort.
These views reflect a broader movement in fitness science toward high-impact, time-efficient exercises. This approach is particularly practical for Thais with time constraints or limited equipment who want to maximize home workouts. As Dr. Israetel states, some exercises are smarter than others.
Thai fitness professionals echo this sentiment. Coach Prasert Sukpradit, a Bangkok-based trainer, notes that many people in Thailand follow Western trends without questioning their effectiveness. He emphasizes quality over quantity: one hour of well-structured training can outperform two hours of ineffective routines. Data from Thailand’s Ministry of Public Health indicates that a sizable portion of adults do not meet global physical activity recommendations, often due to time pressures and gaps in knowledge about efficient workouts.
Historically, Thai fitness leaned on traditional activities such as muay Thai and sepak takraw, along with park-based group workouts. The modern shift toward gym-based and online programs has expanded options but can also amplify confusing or ineffective routines. Exercise physiologist Professor Suchada Sritornthep of a leading Thai university cautions that online information is abundant, urging people to focus on movements with clear, research-backed benefits.
Recent science supports these recommendations. Meta-analyses in sports medicine show that full-range, multi-joint movements with progressive loading yield superior strength and muscle gains. Core development benefits from dynamic movements like rollouts and hanging leg raises over static planks, while compound lifts such as rows and deadlifts provide stronger overall improvements than isolation moves.
For readers in Thailand seeking better results, the message is clear: prioritize compound, multi-joint exercises that safely challenge large muscle groups. Use progressive overload—by increasing weights, repetitions, or range of motion—and monitor progress. Seek guidance from certified trainers who stay up to date with strength and conditioning research to ensure tangible improvements.
Time remains a precious resource: time is precious for health and strength. By swapping less effective moves for science-backed alternatives, Thai fitness enthusiasts can achieve better outcomes with less wasted effort, supporting a healthier, more active society aligned with global standards.
For more context on the research and recommendations, consult the original Men’s Health UK article and seek advice from local fitness professionals for personalized guidance.