A growing wave of fitness skepticism is reshaping how Thais train. Renowned exercise scientist Dr. Mike Israetel recently argued that five familiar moves—planks and Superman among them—may deliver less growth than smarter, more demanding options. The discussion, sparked by a feature in Men’s Health UK, has resonated with Thai fitness enthusiasts who wonder if they’re chasing the appearance of effort rather than real gains.
Why this matters in Thailand: Gym memberships have surged across Bangkok and into regional hubs like Chiang Rai. With the post-pandemic fitness boom and government campaigns promoting “Exercise for a Better Life,” Thais are moving more but must move smarter to maximize results and minimize injury.
Dr. Israetel’s core message is direct: “There are no stupid exercises, but some are smarter than others.” He challenges the status of the plank, a staple in influencer routines, saying it can create the impression of work without meaningful muscular development. He notes that static holds often under-stimulate growth; dynamic movement tends to drive better core activation.
His first preferred replacement is the ab rollout. This exercise engages the abs while also activating the lats, triceps, and rear deltoids. The focus on eccentric loading supports muscle growth and helps prevent injuries. Medical research on dynamic core training reinforces this approach, showing greater neuromuscular activation than static planks and better overall development.
Another commonly lauded move, the Superman, gets a skeptical appraisal. Israetel jokes about its limited impact and advocates a broader back-focused option: the Flexion Row, performed with dumbbells, cables, or barbells. This movement encourages full-range back engagement and progressive overload—key elements for functional strength in daily life and sport.
The discussion extends to the rack pull, a shortened deadlift variation that many lift heavier weights with fewer reps. Israetel argues that sacrificing range and position misses essential benefits. Instead, he promotes the Snatch-Grip Deficit Deadlift, done from a raised platform with a wide grip, which delivers substantial stretch and tension for back development and endurance.
The triceps kickback also comes under scrutiny for its limited effectiveness and awkward loading. The recommended substitute is the Dumbbell Skull Crusher, which targets the triceps through a deep bottom stretch for stronger hypertrophy. Research supports full-range muscle work as a driver of improved strength and size.
Lastly, the single-arm dumbbell press is labeled a frequent energy drain with minimal adaptation. The two-handed dumbbell press generally offers better stimulus with less wasted fatigue, while unilateral pressing often provides limited, overstated stabilizing benefits.
Thai trainers emphasize practical implications: time-pressed professionals can achieve faster progress by prioritizing proven, efficient movements. Bangkok-based coach Tanit notes that reducing unproductive exercises helps clients build momentum, reduce injury risk, and stay motivated—especially students and office workers balancing busy schedules.
Cultural context matters too. Traditional Thai training—from Muay Thai conditioning to group fitness sessions in Lumphini Park—has long valued efficient, rhythmical movements that deliver functional benefit. The rise of gym culture has brought Western training ideas, but not every exercise fits local needs or physiques without careful adaptation.
Looking ahead, these insights are informing local fitness programs and public health campaigns as Thailand tackles sedentary lifestyles and rising rates of obesity, diabetes, and hypertension. Schools and community centers are increasingly adopting dynamic, compound movements to replace older, isolated drills.
Practical recommendations for Thai readers:
- If you regularly perform planks, Superman holds, or triceps kickbacks, try the suggested alternatives for a month. Track gains in strength and muscle fatigue to feel the difference.
- Favor exercises that challenge muscles through both the stretch and the contraction across a full range of motion. This approach enhances functional mobility, important for everyday activities and traditional Thai martial arts.
- Seek guidance from certified trainers on technique and progressive loading, especially for advanced moves like Snatch-Grip Deficit Deadlifts and Skull Crushers, to minimize injury risk.
- For busy lifestyles, prioritize efficient, compound movements in short sessions. Even 15 minutes can be enough when structured well.
As Israetel notes, there are no dumb exercises—only smarter ways to train. With Thailand facing growing health challenges and urban stress, a science-led, efficiency-focused training mindset could boost the nation’s overall well-being.
In-article context and attribution
- The debate references expert analysis from Dr. Mike Israetel and aligns with emerging Thai fitness practice that emphasizes functional, dynamic training.
- Public health perspectives come from ongoing Thai campaigns promoting regular activity to combat non-communicable diseases.