These 5 Exercises Are a Waste of Time, Says Dr. Mike Israetel – Do These Instead!

Are You Wasting Time at the Gym Without Knowing It? If you’re hitting the gym regularly but still feel stuck, the problem might not be your dedication—it could be the exercises you’re doing. According to renowned sports scientist and hypertrophy expert Dr. Mike Israetel, some common gym exercises offer little benefit and may even hinder progress or increase your risk of injury.

Dr. Israetel points out that many people waste valuable time on movements that don’t provide enough muscle stimulus, are biomechanically unsafe, or simply don’t contribute meaningfully to strength, size, or function. This article breaks down five common exercises that are a complete waste of time, provides smarter alternatives, and answers essential workout-related questions—from workout frequency to training over age 50.

If you’re serious about getting leaner, stronger, and healthier, start by removing inefficiencies from your routine. Let’s look at what not to do—and what to replace it with.

1. Behind-the-Neck Lat Pulldowns

Why It’s Ineffective:

This exercise places the shoulders in an awkward, externally rotated position that can lead to impingement or rotator cuff injuries. Despite this risk, it does not significantly outperform front lat pulldowns in terms of back development.

A Better Alternative:

Front Lat Pulldown using proper form with a moderate grip. You can also substitute with pull-ups or assisted pull-ups to develop the lats, biceps, and upper back effectively without compromising shoulder health.

2. Upright Rows with a Barbell

Why It’s Ineffective:

Barbell upright rows force your shoulders into internal rotation while elevating the arms, a motion that compresses the shoulder joint and can lead to long-term shoulder pain and injury.

A Better Alternative:

Use dumbbell lateral raises to isolate the side delts or high pulls with cables that allow a more natural range of motion. These alternatives target the same muscles but reduce joint strain significantly.

3. Triceps Kickbacks with Light Dumbbells

Why It’s Ineffective:

While this exercise is popular for isolating the triceps, it provides limited mechanical tension and range of motion, especially when performed with light weights. The resistance curve isn’t consistent, making it less effective for muscle growth.

A Better Alternative:

Replace with cable triceps pushdowns, overhead cable extensions, or close-grip bench presses. These movements apply consistent resistance through a full range and activate all three heads of the triceps more effectively.

4. Smith Machine Squats

Why It’s Ineffective:

Smith machine squats follow a fixed vertical path that does not accommodate the body’s natural movement pattern. This often forces the knees and hips into unnatural angles, increasing the risk of injury while reducing muscle activation.

A Better Alternative:

Use free-weight back squats, front squats, or goblet squats. These exercises allow natural movement patterns and engage more stabilizing muscles, leading to better functional strength and hypertrophy.

5. Ab Machines (Seated Crunch Machines)

Why It’s Ineffective:

Seated ab machines limit the range of motion and isolate a small portion of the core. They often place unnecessary pressure on the lumbar spine and do little to strengthen the deep abdominal muscles that support posture and movement.

A Better Alternative:

Focus on planks, hanging leg raises, ab wheel rollouts, or cable crunches. These exercises train the core through dynamic movement and improve both stability and strength.

Is Working Out 5 Days a Week Enough?

Yes, working out five days a week is generally sufficient for most fitness goals. This frequency allows for a balanced split between resistance training, cardiovascular conditioning, and recovery. A well-structured 5-day routine could include:

• Upper/lower splits
• Push-pull-legs systems
• Full-body and accessory day combinations

The key is to ensure that workouts are goal-specific, progressive, and that there is adequate recovery between intense sessions. Consistency and intelligent programming matter more than simply adding more days.

What Are the Three Most Important Exercises?

If you had to focus on only three exercises for overall strength and fitness, most professionals—including Dr. Israetel—would recommend the following compound movements:

1. Squat – Develops lower body strength and core stability
2. Deadlift – Trains the posterior chain, grip, and total-body power
3. Bench Press or Overhead Press – Builds pushing strength and upper body mass

These exercises recruit large muscle groups, offer the highest return on investment, and build functional strength.

What Is Improper Exercise?

Improper exercise refers to movements that are done:

• With incorrect form or technique
• Without appropriate load or progression
• That exceed a joint’s natural range of motion
• Without warm-up or recovery considerations
• With poor alignment that causes imbalanced muscle activation

Improper exercise leads to injuries, poor results, and can even set back long-term fitness goals. Proper instruction, awareness, and progression are key to safe and effective training.

What Are a Few Exercises That Are a Complete Waste of Time?

Beyond Dr. Israetel’s list, some additional exercises that fitness experts commonly criticize include:

• Cable crossovers with too much weight (ineffective for chest isolation)
• Excessive bicep curls using momentum (poor form, minimal gains)
• Machine-only leg routines (limit stabilization and functional strength)
• 100+ crunches daily (low return, potential back issues)

These are often done with poor technique or inefficient load, offering little to no advantage over better alternatives.

Stop Doing These Time-Wasting Triceps Exercises

Many gym-goers continue to use inefficient triceps exercises that barely stimulate the muscle or risk joint strain. Common culprits include:

• Triceps kickbacks with improper angle and too-light weights
• Overhead dumbbell extensions without stabilization
• Triceps dips with excessive body swing

Instead, focus on compound push movements and cable-based triceps extensions, which offer consistent tension and safer mechanics.

Workout Plans for Men Over 45 and 50

For men in their 40s and 50s, training should prioritize joint health, recovery, and muscle maintenance. Age-appropriate plans may include:

Free 45-Year-Old Man Workout Plan:

• 3–4 days resistance training
• 1–2 days of walking or low-impact cardio
• Full-body strength workouts with controlled volume
• Mobility and core focus

Bodybuilding Over 50 Workout Routine:

• Emphasize compound lifts
• Add machine-based isolation with proper form
• Train each muscle group twice weekly
• Prioritize recovery and nutrition

12-Week Plan for a 50-Year-Old Man:

• Week 1–4: Foundation (basic compound lifts, light cardio)
• Week 5–8: Strength Phase (progressive overload)
• Week 9–12: Hypertrophy and Conditioning
• Include deloads and joint mobility work

Core and Lower Back Gym Routine

A safe and effective core routine that also strengthens the lower back should include:

• Planks and side planks for deep core activation
• Bird-dogs and dead bugs for spinal control
• Cable woodchoppers for rotational strength
• Roman chair or back extensions for lumbar endurance
• Glute bridges to reinforce posterior chain support

This routine can be integrated 2–3 times per week and helps prevent injury while improving posture.

Conclusion: Build Smarter, Not Just Harder

Choosing the right exercises can transform your progress in the gym. By avoiding exercises that are a complete waste of time, as Dr. Mike Israetel suggests, and replacing them with science-backed alternatives, you can build more muscle, stay safer, and make every workout count.

Whether you’re a beginner or a seasoned lifter, cutting out inefficient movements is the first step toward better results. Train with purpose, follow proven principles, and stay consistent—your results will speak for themselves.