Exercise routines across Thailand may soon get a shakeup, thanks to new advice from world-renowned exercise scientist Dr Mike Israetel, who recently called out five common gym moves as “a waste of time” in a MensHealth UK feature dated April 10, 2025. Dr Israetel—co-founder of Renaissance Periodization and a respected figure in the global fitness community—argues that smarter exercise choices can lead to greater muscle growth and injury prevention, a claim especially relevant for fitness enthusiasts and trainers navigating Thailand’s fast-evolving wellness landscape (MensHealth UK).
In a move certain to spark debate in gyms from Bangkok to Chiang Mai, Dr Israetel labels the traditional plank, Superman, rack pull, triceps kickback, and single-arm dumbbell press as less effective, suggesting superior alternatives for each. For Thais chasing stronger cores and leaner physiques, these recommendations could transform the way we approach fitness—whether at a luxury health club or a humble “fitness park” beneath an overhead BTS track.
Why such a shakeup? As Dr Israetel puts it: “There are no stupid exercises, but some exercises are smarter than others.” He highlights the plank, a staple in Thai school PE lessons and social media fitness trends, as the lead example. “Planks give you the illusion that you’re doing something, while you’re literally doing nothing at all,” he quips. While planks provide isometric contraction, evidence suggests that lack of dynamic movement limits their effectiveness in building muscle mass (MensHealth UK). Recent PubMed research supports this, showing that exercises offering eccentric and concentric phases (movement-based) create greater stimulus for muscle growth compared to static holds (source). Dr Israetel’s favored substitute, the ab rollout, challenges the core dynamically while activating lats, rear delts, and triceps, giving “more bang for your baht”—a phrase that will resonate with anyone keen on maximizing workout returns.
Another long-standing favourite, the Superman, is similarly dismissed by Dr Israetel. While often recommended for beginners and in rehabilitation (as seen in many Thai physiotherapy routines), he argues the lack of range of motion delivers little for true back strength. “Exactly what is this for? Just humiliation,” he jokes. He advocates for the flexion row, which enables full-length muscle stretching and contraction, key for back development, and adaptable for the equipment found in both high-end Bangkok gyms and local community fitness corners.
The rack pull—loading a barbell to pull from an elevated position—also comes under fire. Despite its popularity for “safe” heavy lifting in many Thai gyms, Israetel warns it “misses the benefits of full range and challenging positions.” He recommends the snatch-grip deficit deadlift, a more technically demanding move that he says brings “huge everything…your deep range of motion and high reps, it’s probably what grows the most.” Research supports full-range movements for hypertrophy and functional strength (PubMed). While the technique may seem intimidating for gym newcomers or older adults, he suggests that focusing on full-range moves—even with lighter weights—leads to better long-term gains and injury resilience.
Dr Israetel doesn’t mince words when dismissing triceps kickbacks, labeling the movement as a recipe for “sore elbows and disappointment”—a sentiment familiar to anyone whose New Year’s gym resolution fizzled out by Songkran. The dumbbell skull crusher, by comparison, enables better force at the lengthened position (the “bottom stretch”), which studies show is more likely to trigger muscle growth and strength (source). Thai gym instructors often lack resources for continued education; adopting evidence-based moves like these could vastly improve client outcomes.
The final entry, the single-arm dumbbell press, is described as “pissing away a lot of fatigue” with little benefit. While unilateral exercises do offer unique stabilization challenges—with some appeal for Thai Muay Thai athletes—they may not offer meaningful adaptations for the average person compared to the classic bilateral dumbbell press.
This candid, evidence-driven approach aligns with Dr Israetel’s widely respected philosophy of “training smarter, not just harder”—a perspective echoed in his interviews and other publications (Dr Muscle Podcast, YouTube: Top 3 Exercises For Every Muscle). His advice carries weight in an era where Thai fitness culture, once focused on cardio and group classes, increasingly values resistance training and functional movement. In fact, the number of urban Thais investing in gym memberships and personal trainers has surged in the last decade, reflecting global trends toward strength-focused exercise (T3).
For Thai readers, the implications go beyond aesthetics. As chronic diseases such as diabetes, hypertension, and osteoporosis escalate with sedentary lifestyles, incorporating science-backed strength exercises into weekly routines could be a game changer. National health promotion programs like “ออกกำลังกายวันละนิด จิตแจ่มใส” (A Little Exercise Every Day for a Happy Mind) and coming policy pushes for workplace fitness can leverage these findings for public benefit. Schools, too, may consider reviewing PE curricula to ensure time is spent on moves with proven value, not simply tradition.
This isn’t the first time fitness orthodoxy has faced scrutiny. Traditional Thai “bodyweight only” training—favored historically in park calisthenics and Muay Thai warm-ups—is now giving way to barbell training, HIIT, and functional fitness. However, some caution remains warranted: individual circumstances such as injury, age, or underlying chronic conditions may warrant modifying Dr Israetel’s recommendations. “One size fits all” never truly applies, especially for elderly Thais or those recovering from illness; consultation with qualified fitness professionals is still crucial.
Looking ahead, expect to see more emphasis on movement quality, range, and scientific validation of routines—pressures only heightened by the growth of gym franchises and medical fitness centers nationwide. Influencers and coaches who ignore emerging evidence risk being left behind. Already, some Thai gyms have begun retraining staff to incorporate compound, full-range moves—especially as younger generations demand evidence-based approaches.
For Thai readers eager to revamp their routines, there are practical steps you can take now. Review your current exercise habits in light of Dr Israetel’s advice: replace planks with ab rollouts (using an inexpensive ab wheel from any sports market); swap Supermans for rows with resistance bands or light weights; focus on deep, controlled deadlifts instead of rack pulls; try dumbbell skull crushers rather than triceps kickbacks; and emphasize classic double-arm presses for overall shoulder development. Always prioritize form over load to avoid injury, especially if you’re new to strength training. For specialized advice, seek guidance from certified Thai trainers familiar with up-to-date research.
In summary, Dr Israetel’s recommendations signal a turning point in exercise science, challenging outdated habits and inspiring fitness-seekers to train not just with more effort, but with greater effectiveness. As Thailand continues its wellness journey—from city gyms to temple-side parks—embracing smarter moves may be the ultimate shortcut to a stronger, healthier future.
Sources:
- MensHealth UK: These 5 Exercises Are a Waste of Time, Says Dr Mike Israetel
- Minimal Effort, Maximum Gains; Dr Mike Israetel’s Guide to Easy Fitness (MSN)
- Dr. Mike Israetel on Muscle Building: Hypertrophy Training Podcast
- Top 3 Exercises For Every Muscle - Ft. Dr. Mike Israetel - YouTube
- T3: The 5 most efficient exercises for adding strength and size
- Isometric Versus Dynamic Core Training: PubMed
- Full Range of Motion for Muscle Growth: PubMed
- Resistance Exercise and Muscle Growth: PubMed