A provocative analysis by a leading exercise scientist has sparked debate among gym-goers worldwide. Dr. Mike Israetel has labeled five popular exercises as largely ineffective and offered smarter, evidence-based alternatives designed to boost muscle gains, protect joints, and improve gym satisfaction. The guidance was first published by Men’s Health UK and arrives as Thailand’s fitness culture thrives, with more people seeking science-backed approaches to strength and health. For busy Thais, from fitness enthusiasts in Bangkok’s business districts to parents juggling work and school runs, knowing which exercises truly deliver matters.
Why the distinction between good and wasteful matters now. The COVID-19 era reshaped how Thais approach health, driving gym memberships, home equipment, and group classes. Yet crowded gyms and online advice from influencers can blur what actually works, potentially wasting time and slowing progress. “There are no stupid exercises,” Dr. Israetel notes, “but some are smarter than others.” He supports his stance with current research and decades of exercise science, aiming to help readers cut through noise.
Plank disappears from the top-tier list. Planks have long been celebrated for core strength, but recent findings suggest limited impact on muscle growth compared with dynamic movements. Static holds can feel productive, yet they may not stimulate the muscles as effectively as movements that impose continuous, functional loading. To challenge the core more deeply, Dr. Israetel recommends ab rollouts using an ab wheel. These dynamic rolls engage the core and also recruit larger muscle groups such as the lats and triceps, offering a more complete core stimulus. In practice, Thai trainees have reported that ab rollouts provide a tougher, more meaningful workout than planks.
Supermans come under scrutiny as a back-extension staple. Critics describe the exercise as limited in range and insufficient for hypertrophy. While some health resources acknowledge posture benefits and suitability for beginners or rehab, progressive loading proves decisive for growth. A more effective alternative is the loaded row, which actively lengthens and contracts the back under resistance. For Thai desk workers and students who often experience lower back discomfort, a shift toward loaded rowing can improve strength and reduce injury risk while aligning with Thai expectations for functional, everyday performance.
Rack pulls are the next target. These elevated deadlifts from knee height can neglect the full benefits of a complete range of motion. Muscles generally grow best when trained through a broad range of motion under increasing tension. For greater back and hamstring engagement, deficit deadlifts or snatch-grip deadlifts—performed with the lifter standing on a platform or using a wide grip—provide deeper stretching and heightened activation. This approach supports athletes in disciplines like Muay Thai and daily activities requiring lifting and carrying, a practical advantage for many Thai lifters.
Triceps kickbacks are dismissed for their limited effectiveness. They often leave the elbows sore without delivering meaningful growth at the key muscle length. By contrast, skull crushers performed with heavier loads through a full range of elbow extension produce greater triceps hypertrophy. For Thai lifters seeking more defined arms, adopting skull crushers can yield stronger results than kickbacks. Recent research supports that overhead positions can enhance muscle development in elbow extension movements.
The single-arm dumbbell press rounds out the list. Draining energy with minimal unique adaptation, it offers little advantage over traditional bilateral presses. Studies show comparable muscle activation between single-arm and double-arm pressing, with the latter streamlining routines and maximizing upper-body gains. For time-strapped gym-goers in Bangkok and beyond, the standard two-arm press is generally the more efficient choice.
Reactions to Israetel’s evaluations have been mixed but largely supportive among evidence-based coaches. A Bangkok-based trainer notes the guidance is especially valuable for those balancing work, family, and fitness—emphasizing smart routines over sheer volume. Physical therapists also caution that beginners or those in rehabilitation may still benefit from lower-impact options before progressing to harder movements.
In Thailand, these conversations resonate as urban populations confront sedentary lifestyles while rural communities rely on functional strength from daily activities. As health influencers proliferate, Dr. Israetel’s science-backed guidance helps separate trend from truth amid rising concerns about obesity and type 2 diabetes. The Thai fitness scene is moving toward progressive overload, compound lifts, and dynamic movements that align with these updated recommendations.
Historical context in Thai physical culture supports a shift toward integrated, whole-body training. Movements like flexion rows and deficit deadlifts echo the total-body power seen in regional martial arts, while ab rollouts align with core-control emphasis in physical education. The broader wellness philosophy—emphasizing quality and intention—parallels Buddhist mindfulness practices that privilege purposeful effort over rote repetition.
Looking ahead, wearable tech and AI-driven coaching will further tailor training in Thailand. Expect more small-group sessions focused on high-value lifts and clearer education about efficient routines. Regulatory bodies and certifiers may revise curricula to de-emphasize outdated moves in favor of evidence-backed alternatives.
Practical recommendations for Thai readers aiming to elevate their workouts:
- Swap planks for ab rollouts (start with knee-supported variations if needed).
- Replace Superman holds with loaded rows for stronger back development.
- Move away from rack pulls toward deficit or snatch-grip deadlifts for fuller range and increased loading.
- Choose skull crushers over triceps kickbacks for better triceps growth.
- Prefer traditional two-arm presses to single-arm variations for consistent upper-body progress.
Beginners or those with injuries should consult qualified trainers or physical therapists to tailor these updates safely and progress gradually. The overarching message is simple: prioritize movements that challenge your body through a complete range of motion and permit progressive loading. Small, evidence-based changes can dramatically improve results, whether your goal is aesthetics, athletic performance, or lasting health.
Above all, health journeys should be pursued with purpose and joy. As Thai readers embrace smarter training, let science guide the path to a stronger, healthier self.