A new wave of scrutiny has hit the weight room as top sports scientists call out some of the most popular exercises for muscle hypertrophy—highlighting that certain so-called “smart” moves may actually be holding Thai fitness enthusiasts back from real muscle growth. In a recent feature published on July 30 by Men’s Health UK, sports scientist Dr Mike Israetel, a revered voice in evidence-based strength training, candidly declared five commonplace exercises as “bottom tier” choices for anyone serious about building muscle mass. With exercise trends from YouTube to Thai gyms shaped by global fitness fads, these insights have major implications for how locals plan their resistance programs—and how they can avoid wasting precious gym time.
Many Thais, from urban gym-goers in Bangkok to students in Chiang Mai’s sports science courses, have embraced Western workout trends, often without a rigorous look at the research behind muscle-building success. With Thailand’s wellness industry booming and fitness centers thriving nationwide, understanding which exercises actually deliver results isn’t just interesting—it’s a matter of maximizing every baht and hour spent at the gym. Dr Israetel’s list offers science-driven alternatives to popular but often inefficient training habits, providing a wake-up call to rethink routines rooted in internet trends or “functional fitness” dogma.
According to Dr Israetel, while all exercises have their place in general fitness or rehab contexts, not every move justifies its spot in a pure hypertrophy program. His message, delivered with an edge of humor but grounded in research, is clear: If you’re training primarily to increase muscle size, certain exercises might waste your energy, slow your progress, and cause fatigue that could be better allocated elsewhere. “All of these exercises have their place,” he acknowledges, “but in a programme designed to build as much muscle as possible… none of these exercises are really top tier. As a matter of fact, they’re bottom tier, barely in the conversation.” (Men’s Health UK)
Let’s break down the five exercises that are being singled out—and what science-backed alternatives Thai fitness seekers should consider.
First on the chopping block: the Bosu ball. Seen in gyms from Silom to Sukhumvit, the Bosu ball has been praised for its ability to “activate the core” through instability. Yet Dr Israetel points out a crucial flaw for those targeting hypertrophy: instability reduces your muscles’ ability to contract forcefully. When your body detects instability, it downregulates the activation of large, growth-prone muscle groups, making it much tougher to achieve the progressive overload necessary for muscle growth. Instead, he suggests doing your squats, lunges, or push-ups on solid ground to maximize results. “If you want actual results in either strength or hypertrophy, whatever it is you’re doing on the ball, get off the ball and do it instead,” advises Dr Israetel.
Next, kettlebell swings—often included in bootcamp classes across Thai cities as a means to work the glutes, hamstrings, and lower back. While effective for cardiovascular fitness, the horizontal force and endurance-focused nature of the kettlebell swing make it inefficient for hypertrophy compared to heavier, vertical-load movements. Dr Israetel recommends replacing swings with deficit deadlifts, power cleans, or mid-thigh pulls—lifts that have more direct evidence supporting hypertrophy due to higher loads and vertical force vectors (pubmed.ncbi.nlm.nih.gov). These exercises not only target bigger muscle groups more effectively but also train power and strength applicable to Thai martial arts and local sporting activities.
Heavy carries—farmers walks and their variations—also come under scrutiny. While they certainly support trap and grip development, they also sap a huge amount of systemic fatigue, potentially compromising the rest of your training session. This inefficiency is critical for Thai trainees balancing gym with work or academic schedules. Instead, classic pulling and pressing exercises, such as deadlifts and rows, deliver hypertrophy benefits while minimizing unnecessary fatigue, helping you recover for the next session.
Another mainstay in core workouts, the bicycle abs exercise, is called out for its limited muscle-building potential. While it does offer endurance benefits, it neither subjects the abdominal muscles to a sufficient stretch nor allows for easy progression in load or difficulty. Dr Israetel’s recommendations—weighted decline sit-ups and V-ups—provide a greater challenge and better hypertrophy stimulus, while being feasible in most Thai gyms with basic facilities.
Perhaps most surprisingly, the Turkish get-up—often showcased on social media as a test of athletic coordination—doesn’t deliver substantial gains in muscle or transferable strength. According to biomechanical studies cited by Dr Israetel, its primary value is in demonstrating coordination and shoulder mobility, not muscular hypertrophy. Exercises like deep barbell squats and overhead barbell presses are favored instead, offering measurable progress and greater returns for time invested.
These recommendations, while coming from a Western scientist, are echoed by Thai strength coaches and physical education lecturers, who increasingly turn to global research for program design. As one senior faculty member at a leading Bangkok sports science university states, “Thai fitness culture has rapidly modernized, but there’s still a gap between what’s trendy and what’s truly effective. Evidence-based training helps Thai population avoid wasting resources.” (National Sports University)
Crucially, Thailand’s distinct exercise environment—often marked by compact urban gyms, tight schedules, and a desire for fast results—makes efficiency a top concern. The country’s rapidly urbanizing population and high rates of metabolic health issues only underscore the importance of productive, evidence-backed workouts (World Health Organization — Thailand).
This growing embrace of science-driven fitness is part of a larger trend in Thailand, as Gen Z and Millennials pivot from weight-loss fads to longevity, strength, and body recomposition. Thai trainers are increasingly certified in international standards and bring a research lens to group classes and personal training, especially in cosmopolitan hubs like Bangkok, Phuket, and Chiang Mai. However, as peer influence and social media-driven fitness continue to shape routines, misinformation about the effectiveness of certain exercises still lingers.
What does this mean for Thailand’s fitness enthusiasts on the ground? The message is clear: focus on movements that allow you to increase load over time (progressive overload), minimize systemic fatigue, and offer measurable returns on time invested. Rethink the inclusion of exercises that look dramatic or “functional” but don’t contribute significantly to muscle size. This doesn’t mean there’s no place for instability or endurance training; these have their roles for athletes, rehab, or general wellness. But for hypertrophy as the primary goal, prioritize heavy, stable, compound lifts—movements that can be safely progressed in Thai gym settings, regardless of available equipment.
Looking ahead, increased access to research through online platforms in Thai and English—and the growing number of coaches studying abroad or gaining international certifications—will continue to shield Thai gym-goers from workout myths. Expect higher standards in group classes, with trainers explaining the rationale behind each exercise. There’s also a likely increase in intercollegiate sports science collaborations, further enhancing the quality of locally relevant, evidence-based fitness education.
For now, the practical takeaway for Thais keen on muscle-building: audit your current routine for the five low-value exercises identified by international research. Swap out the Bosu ball, kettlebell swing, heavy carries, bicycle abs, and Turkish get-up for large, compound movements. Don’t just do what looks cool—choose what’s proven to work. For gym operators and trainers, ongoing professional education and transparent communication with clients will help keep the fitness boom in Thailand both safe and science-based.
For more in-depth guidance, local gym-goers should consult certified fitness professionals with a background in strength science. Keep a training log, review your progress, and keep up with reputable fitness publications and major sports science organizations. The path to real results in muscle hypertrophy is evidence-based, not Instagram-based—for Thais, that means more gains for every minute in the weight room.
Citations:
- Men’s Health UK: The 5 Worst Exercises You Can Do for Hypertrophy—and What to Do Instead
- National Sports University (Thailand)
- World Health Organization: Thailand
- Kraemer WJ, et al. Strength Training: Progression Models in Resistance Training for Healthy Adults. Medicine & Science in Sports & Exercise.