#Fitnessresearch

Leading international sports scientists have issued urgent warnings about five extremely popular exercises that are actively undermining muscle-building efforts across Thailand’s rapidly expanding fitness industry, potentially wasting millions of baht and countless hours that Thai gym-goers invest seeking meaningful physical transformations. This comprehensive scientific analysis, spearheaded by renowned evidence-based training expert Dr. Mike Israetel and recently featured in major international fitness publications, identifies specific exercises that appear beneficial but actually hinder hypertrophy progress—a revelation with profound implications for Thailand’s booming wellness sector and the millions of Thais pursuing strength training goals.

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.

A landmark study has shattered the myth that hours in the gym are necessary for effective muscle growth, revealing that only thirty minutes of targeted resistance training twice a week is enough for significant results. This breakthrough comes from an eight-week clinical trial led by an exercise scientist at Lehman College and published in Medicine & Science in Sports & Exercise, offering new hope to time-starved Thais eager to improve their health without upending busy schedules (Earth.com).

A new study led by researchers at the Capital University of Physical Education and Sports in Beijing has sparked interest worldwide, suggesting that the order in which we exercise may make a substantial difference in fat loss—especially the harmful visceral fat associated with heart disease and other chronic illnesses. For Thai readers seeking to optimise their gym routines or find science-backed weight management strategies, these findings shed light on simple tweaks that could lead to more effective fat burning and better health outcomes.

A groundbreaking 12-year study tracking over 14,000 adults aged 50 and above has revealed that building muscle strength, rather than simply prioritizing aerobic exercise, is essential for living longer. Published in the Journal of Strength and Conditioning Research, the study measured participants’ grip strength—a simple but reliable indicator of overall muscle health—and linked it directly to risk of early death. Adults with weaker grip strength were found to have a 45% higher risk of mortality over the study period, challenging conventional advice that places cardio at the centre of healthy aging regimes (Tom’s Guide).

A recent study conducted by researchers from the University of New South Wales (UNSW) in Sydney, Australia, has stirred the fitness community, questioning the long-held belief that creatine supplementation significantly boosts muscle growth. Despite creatine’s popularity among athletes and gym-goers as a performance-enhancing supplement, this new research suggests that its efficacy in building additional muscle mass may be overestimated.

The UNSW study, which gained substantial media attention, involved participants engaged in a structured three-month weightlifting program. Surprisingly, the findings indicated no significant difference in muscle mass gain between those who supplemented with creatine and those who did not. The study’s results challenge the conventional wisdom that has fueled the widespread use of creatine among bodybuilders and athletes aiming to maximize muscle hypertrophy.