In a provocative new analysis that’s sparking heated discussions among gymgoers worldwide, internationally renowned exercise scientist Dr. Mike Israetel has named five commonly performed exercises that he considers largely ineffective—labeling them “a waste of time”—and offers evidence-based alternatives expected to yield better muscle gains, joint protection, and gym satisfaction. The advice, originally published by Men’s Health UK, arrives as Thai fitness culture booms, with more people than ever seeking smart, science-backed approaches to strength and health. Understanding which exercises truly deliver is crucial for busy Thais, from seasoned fitness buffs in Sathon to working parents trying to squeeze in a morning workout before facing Bangkok traffic (Men’s Health UK, 2025).
Why does sorting good from wasteful matter so much now? The COVID-19 pandemic dramatically reshaped the way Thai society approaches health, with many investing in gym memberships, home fitness equipment, or group exercise classes. Yet, as gyms fill and social media fitness influencers offer contradicting advice, misconceptions about what works best persist—potentially wasting precious time and discouraging progress. “There are no stupid exercises,” Dr. Israetel insists, “but some exercises are smarter than others”—a message that goes beyond personal opinion, referencing emerging studies and years of exercise science (Men’s Health UK, 2025).
First on Dr. Israetel’s list is the perennial plank, a move lauded for building core strength but, according to research, may do little for muscle growth compared with dynamic alternatives. “Planks give you the illusion that you’re doing something, while you’re literally doing nothing at all,” he bluntly observes. Static, isometric contractions like the plank are shown in studies to offer less stimulus for muscle growth than exercises involving sustained, dynamic tension (PubMed, 2022). Dr. Israetel recommends replacing the plank with ab rollouts—a dynamic movement using an ab wheel that not only challenges the core but engages additional large muscle groups like the lats and triceps. Online guides and user communities highlight that the ab rollout “is a much harder plank variation” with higher core muscle activation (DMoose, 2023; Reddit, 2024). These findings make ab rollouts potentially oike (“โอเค” – okay) for Thais aiming for a genuine six-pack, rather than relying on passive endurance holds.
The second supposedly wasted move is the Superman exercise—a prone back extension popular in beginner workouts and rehab settings. Dr. Israetel describes the move as “kind of debasing” and limited in its range of motion and muscular engagement. Critics point to its lack of loading and insufficient challenge compared with classic back-building rows. Clinical perspectives suggest that Supermans may help “improve posture” and are “great for all skill levels” (Healthline, 2023), but for meaningful hypertrophy (muscle growth), exercises like the flexion row, which fully stretch and contract the back under load, are superior (Planfit AI). “Rows allow you to fully stretch and contract the muscles in your back while progressively loading for proper growth,” Dr. Israetel states. In Thai contexts, where lower back pain is increasingly common among desk workers, moving from static back extensions to loaded rowing patterns can support both strength and injury prevention.
Rack pulls—an elevated deadlift from knee height, often favored by those seeking to lift maximal weights—come up next. Dr. Israetel criticizes rack pulls for forgoing the benefits of complete range of motion, stating, “Typically, muscles get bigger and stronger best when you train them through a big range of motion and challenging positions.” In-depth guides confirm that deficit and snatch-grip deadlifts—in which lifters stand on a platform and use a wide grip—push the lifter into a deeper stretch, delivering more tension, muscle activation, and growth (BarBend, 2024; BarBend, 2023). According to Dr. Israetel, the snatch-grip deficit deadlift “will beat the living shit out of your back in the best way possible,” meaning it delivers the very overload necessary for muscle and strength gains. For Thai athletes hoping to develop robust lower backs and hamstrings—the foundation for Muay Thai kicks or for carrying heavy market goods—this swap could be transformational.
Triceps kickbacks, a favorite among those seeking toned arms, are roundly dismissed by Dr. Israetel as producing “just kind of sore elbows and disappointment.” Research and strength coaches echo this, noting that the kickback offers “zero force at the lengthened position,” despite the attractive feeling of muscle contraction (Bonvec Strength, 2014). The dumbbell skull crusher, on the other hand, allows for intense forces at the deepest muscle stretch, promoting far greater triceps growth (Men’s Health, 2016). Recent research finds that elbow extension exercises performed with an overhead position (like certain skull crusher variations) create more muscle hypertrophy than neutral positions (PubMed, 2022). This advice resonates with Thai lifters frustrated by slow arm results—switching focus to heavier, lengthened-range triceps work is likely to deliver “arms of steel,” or แขนทอง (khaen thong).
Dr. Israetel’s final culprit is the single-arm dumbbell press, which he derides as draining energy with nearly no unique adaptation. Contrary to some beliefs about its stabilizer engagement, studies show minimal difference in muscle activation or range compared to traditional dumbbell or bench presses (PubMed, 2015). Opting for classic double-arm dumbbell presses streamlines your routine and maximizes upper body progression—great news for those pressed for time in the city’s countless fitness centers.
Expert responses to Dr. Israetel’s evaluation have been mixed but largely supportive among evidence-based strength coaches. “He’s right on the money when it comes to maximizing time efficiency,” says Amy Chan, a certified personal trainer at a popular Bangkok fitness chain. “Thai gym members are often juggling family, work, and errands—we need smart routines, not just hard ones.” However, physical therapists like Dr. Piyawan Rattanapong urge balance: “For beginners or those in rehabilitation, lower-impact exercises like the Superman still have value. The key is scaling up to progressively challenging moves as strength improves.”
These recommendations take on extra resonance in Thailand, where urban populations deal with sedentary lifestyles and limited gym time, while rural communities may rely on functional strength from everyday activities. Moreover, with the ongoing rise of physical health influencers and group classes influenced by Western trends, guidance from globally respected scientists like Dr. Israetel helps separate fad from fact—a much-needed intervention as Thailand’s obesity and type 2 diabetes rates continue to grow (WHO Thailand, 2022). Fitness industry trends suggest Thais are increasingly open to progressive overload, compound lifts, and dynamic movements—fitting well with updated routines swapping static holds for multidimensional training.
A look back in Thai fitness history shows why these new evidence-based workouts stand out. Traditional Thai physical culture, from Muay Thai to classical dance, favors full-body engagement, mobility, and agility over isolated, static drills. Adapting Dr. Israetel’s swaps honors this tradition: for example, flexion rows and deficit deadlifts echo the total-body power of Thai martial arts, while ab rollouts reflect the core control celebrated in regional physical education curriculums. Even Buddhist mindfulness practices find a parallel, emphasizing quality and intention over rote repetition—“doing less, but better,” as the Thai proverb says (ทำให้น้อยแต่ดีที่สุด).
Looking ahead, as artificial intelligence and wearable tech become fixtures in Thai gyms, we can expect more personalized recommendations and performance tracking. Industry observers predict a surge in small group coaching focused on high-value lifts, paired with educational campaigns about efficient, sustainable training. Regulatory bodies and fitness certifiers in Thailand may soon update curriculums to deprioritize outdated moves like planks and triceps kickbacks in favor of the alternatives Dr. Israetel recommends.
For Thai readers eager to maximize their next workout, practical recommendations are clear: review your current routine and swap out the five “wasted” exercises for their higher-impact, research-backed counterparts. Abandon marathon planks for ab rollouts (start with knees on the ground if needed), trade Superman holds for loaded rows, say “la gorn” (“ลาก่อน”—goodbye) to rack pulls in favor of deficit or snatch-grip deadlifts, replace kickbacks with skull crushers, and opt for classic two-arm presses over single-arm presses. Beginners and those with injuries should work with trainers and physical therapists to tailor these recommendations for safety and gradual progression. Most importantly, focus on exercises that challenge your body through a full range of motion and allow for gradual loading—these simple upgrades can slash wasted effort and boost results, whether your fitness goal is enhanced aesthetics, athleticism, or lifelong health (Men’s Health UK, 2025).
Above all, remember that the pursuit of better health is a journey. “ฝึกแบบมีความสุข” (fuek baeb mee khwam suk)—“train with happiness”—and let science, not fads, guide you to the strongest version of yourself.