A global fitness expert is reshaping how Thai gyms approach training. Dr. Mike Israetel, co-founder of Renaissance Periodization, argues that five common moves are inefficient for building muscle and preventing injuries. His insights, featured in a MensHealth UK article dated April 10, 2025, prompt trainers and enthusiasts in Bangkok, Chiang Mai, and beyond to rethink routine design.
According to Israetel, the plank, Superman, rack pull, triceps kickback, and single-arm dumbbell press are not the best options for meaningful strength gains. He suggests better alternatives that engage the core and surrounding muscle groups more effectively. The guidance is especially relevant for Thais pursuing stronger cores, leaner physiques, and safer lifts in both luxury health clubs and public fitness parks.
The central idea is simple: some exercises are smarter than others. Israetel points to the plank as an example of an exercise that provides only a static hold without dynamic muscle engagement. While planks remain popular in Thai PE lessons and social media workouts, evidence from recent research indicates that movement-based exercises with eccentric and concentric phases stimulate more muscle growth than static holds. In practice, ab rollouts are proposed as a dynamic alternative that also recruits the lats, rear deltoids, and triceps, delivering greater “bang for your baht.”
The Superman, widely used for back conditioning, is another target in Israetel’s critique. He argues that limited range of motion reduces its effectiveness for building true back strength. For many Thai lifters, the flexion row—performed with bands or free weights—offers fuller muscle stretch and contraction, and adapts well to both high-end Bangkok facilities and community gyms.
The rack pull’s popularity in Thai gyms for heavy lifting is also challenged. Israetel contends that the move bypasses full range and challenging positions. He recommends the snatch-grip deficit deadlift, a more technically demanding option that emphasizes a long range of motion and high-rep work, aligning with research favoring full-range movements for hypertrophy and functional strength. While new lifters may find this challenging, gradual progression with lighter weights supports long-term gains and injury resistance.
Triceps kickbacks receive similar skepticism as a source of elbow discomfort and limited growth. By contrast, skull crushers place the load in a advantageous bottom position, which studies suggest more effectively drives muscle growth. Thai trainers, who often face resource constraints, can adopt these evidence-based moves to improve client outcomes.
The single-arm dumbbell press is described as wasting fatigue without proportional results. Unilateral work has benefits for stabilization and athletic movements, but for many adults, bilateral presses offer comparable or greater gains with more efficient training.
Israetel’s approach—training smarter, not merely harder—has gained traction in the Thai fitness scene, where resistance training and functional movement are increasingly valued. In a country where gym memberships and personal trainers have grown in urban centers, this shift reflects global trends toward evidence-based routines.
For Thai readers, the implications extend beyond aesthetics. With rising rates of diabetes, hypertension, and osteoporosis linked to sedentary lifestyles, incorporating science-backed strength exercises into weekly routines can be transformative. National health campaigns and workplace wellness policies can leverage these insights to improve public health. Schools may also consider prioritizing moves with proven benefits in physical education.
While the recommendations carry potential, individual factors such as age, prior injuries, and chronic conditions must be considered. Fitness professionals emphasize tailoring plans to each person’s needs and providing proper instruction to ensure safe execution of new movements.
Practical steps for readers: replace planks with dynamic core work like ab rollouts using an affordable wheel; substitute Superman with rows using resistance bands or light weights; perform deep, controlled deadlifts instead of rack pulls; swap triceps kickbacks for skull crushers; and emphasize bilateral dumbbell presses for overall shoulder development. Prioritize form and gradual progression to minimize injury risk. Seek guidance from certified trainers familiar with current research.
In summary, Israetel’s recommendations encourage a pivot toward movement quality and full-range strength. As Thailand’s wellness landscape evolves—from city gyms to outdoor fitness parks near BTS stations—embracing smarter, evidence-based moves may accelerate healthier, more resilient living.
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