Confusion about which exercises actually build muscle and keep you healthy isn’t new, but recent comments from renowned exercise scientist Dr Mike Israetel have cut through the noise, sparking debate and introspection among fitness enthusiasts worldwide. According to Dr Israetel, five classic moves common in gyms and homes—including the lengthy plank and the ever-popular Superman—may offer little benefit compared to smarter, more challenging alternatives. The debate, first reported in an article by Men’s Health UK, has swiftly gone viral, prompting Thai fitness lovers to ask: Are we sweating over exercises that offer “the illusion of hard work,” while missing out on more effective gains? (Men’s Health UK)
Why does this matter for Thais? Thailand has witnessed a dramatic increase in gym memberships and fitness awareness over the past decade, with more people from Bangkok to Chiang Rai incorporating strength training and functional fitness into daily routines. Yet, as Dr Israetel highlights, outdated or inefficient exercises can mean wasted time—precious minutes lost, for example, before work, after a commute, or squeezed between errands at the neighborhood ฟิตเนส (fitness center). It’s especially relevant now, as the post-pandemic fitness boom and government health campaigns (“ออกกำลังกายเพื่อชีวิตที่ดี” – Exercise for a Better Life) encourage Thais to move more but also to move smarter.
Dr Israetel’s message is blunt but tailored: “There are no stupid exercises, but some exercises are smarter than others.” He points out, for example, that the much-revered plank—an isometric core exercise worshipped by influencers and trainers alike—“gives you the illusion that you’re doing something, while you’re literally doing nothing at all.” Citing research, he notes that isometric holds may be among the least growth-promoting types of muscle contraction. Without dynamic movement, your abs and supporting muscles are barely challenged (source).
Instead of the plank, Dr Israetel recommends the ab rollout, which not only stimulates the abs but also works the lats, triceps, and rear deltoids. “It really focuses on the eccentric [muscle lengthening], which helps growth and prevents injury,” he explains. This advice aligns with recent medical research showing that dynamic core exercises, as opposed to static holds like the plank, achieve greater neuromuscular activation and muscle growth (PubMed study).
Another sacred cow: the “Superman,” a favorite rehabilitation move in early-stage physical therapy programs across Thailand and beyond. “Exactly what is this for? Just humiliation,” Dr Israetel jokes, arguing that the exercise’s extremely limited range of motion “falls flat” in stimulating meaningful back development. His alternative? The Flexion Row (using dumbbells, cables, or barbells), which stretches and contracts the back through a full range, maximizing muscle-building stimulus and encouraging progressive overload—key factors, according to both Thai and international trainers, for real functional strength.
Similarly, Dr Israetel criticizes the “rack pull,” a version of the deadlift shortened to lift heavier loads. While the appeal is obvious—more weight, fewer reps—he warns this approach “misses the benefits of full range and challenging positions.” He recommends instead the Snatch-Grip Deficit Deadlift. Performed on a platform with a wide grip, this version delivers intense, deep stretching and high tension, the sweet pot for back muscle growth and endurance.
The fourth overrated move is the triceps kickback, which Dr Israetel says produces “sore elbows and disappointment.” The problem? Zero force in the muscle’s stretched position and uneven loading overall. His fix is the Dumbbell Skull Crusher: “It allows you to impart the hardest, most intense forces at that bottom stretch.” Multiple studies confirm isolating muscles through their full range of motion leads to superior hypertrophy and strength (PubMed reference), supporting his point.
Finally, Dr Israetel points to the Single-Arm Dumbbell Press as another exercise where “you’re just pissing away a lot of fatigue on something that causes almost no adaptation.” For most people, the classic two-handed Dumbbell Press yields better returns, minimizing useless fatigue and maximizing muscle stimulus. The myth of extra “stabilization gains” from the unilateral version, he argues, is overstated. “This is you in a gym with a red nose, a giant clown wig, and the whole rest of the shit,” he quips, humorously debunking the exercise’s special status.
The message for Thai society is clear: Focusing on better choices can dramatically improve efficiency and results. Bangkok-based trainers like Coach Tanit (โค้ชธณิต), who works with busy professionals, note, “The biggest barrier my clients have is time. If people can skip unproductive moves and focus on proven alternatives, we’ll see much faster progress, fewer injuries, and greater motivation—especially in office workers and students trying to make every session count.”
The historical and cultural context cannot be ignored either: In traditional Thai exercise, from Muay Thai to morning group aerobics in บึงสวนลุมพินี (Lumphini Park), the emphasis has always been on efficient, rhythmical movement patterns that are both functional and engaging. The rise of gym culture, inspired by Western trends, sometimes leads to “importing” exercises without critical evaluation of whether they’re best for local needs or physiques.
Looking forward, expect these insights to inform local fitness programs and national campaigns, as the Ministry of Public Health ramps up efforts to counter sedentary lifestyles and rising rates of non-communicable diseases (NCDs) like obesity, diabetes, and hypertension. Trainers and physical education teachers are already adopting dynamic, compound movements in schools and community centers, shifting away from isolated or static holds.
Practical recommendations for Thai readers:
- If you regularly do planks, Supermans, or triceps kickbacks in your gym or at home, try swapping in Dr Israetel’s alternatives for a month. Track your progress—you’re likely to feel the difference in muscle fatigue and strength.
- Focus on exercises that challenge both the stretch and the contraction of muscles over a full range of motion. This approach builds not just strength, but also functional mobility—a key factor in traditional Thai martial arts and everyday physical well-being.
- Consult with certified trainers about technique and safe load progression, especially when trying moves like the Snatch-Grip Deficit Deadlift or Skull Crusher, to prevent injury.
- For busy Thais, choose efficient, compound movements during short workouts (“ออกกำลังกายแค่ 15 นาทีก็พอ” – “Even 15 minutes is enough”) rather than wasting time on ineffective isometrics or half-hearted moves.
As Dr Israetel says, there are no dumb exercises—just smarter ways to train. With chronic health issues and urban stress on the rise in Thailand, adopting a more science-driven, ROI-focused approach to fitness looks set to give a fresh boost to the nation’s health.
Sources: