Do This Exercise EVERY DAY for Gains! (Skinny Guys)

  • Published on Aug 22, 2019
  • If you are a skinny guy and you struggle to put on muscle with your traditional heavy workouts, you are going to want to watch this and start doing the exercise I show you here every single day. This is something you can do whether you work out that day or not and it is going to provide benefits beyond just strength and size.
    The exercise is the carry. Not only is it one of the most versatile, as it can be performed with dumbbells, barbells, farmers bars, kettlebells or even plates, but it can be done in either a large area of space as in gym or walking back and forth in a small space if training at home.
    Jesse from Athlean-X has incorporated this exercise into his foundational strength exercises like the squat, deadlift and bench press and it has been helping him to get bigger and stronger on all of his lifts. The main benefit of the carry is that it is especially helpful for those guys that are very skinny when they start lifting and don’t have enough muscle mass on their frames to comfortably support the weight on the bar.
    It is for this reason that I actually prefer the deadlift to the squat for really skinny guys since they can more easily train with weights that their body can accommodate. When trying to rest a heavy barbell on the “shelf” of upper back muscles that doesn’t exist, it can be distracting and counterproductive for the very hardgainer to get past this early on.
    The carry however is something that allows you to get around this issue and start adding significant amounts of weight to the total system (you plus the weights you’re carrying). In addition, because the dumbbells or bars can be held at your sides in line with your center of gravity they are going to allow you to not have to load the spine or compress the vertebrae as much in the process of performing the lift.
    Beyond the strength benefits of the farmer’s carry there are many other significant and often overlooked ones. Most importantly is the posture improvements the carry provides the lifter. As was the case with Jesse, a beginner with terrible forward rounded shoulders and head posture, the carry promotes an upright torso with proper activation of the muscles of the upper back and traps. The fact that this can be done for time allows for an endurance benefit to these quick fatiguing muscles that helps to correct the issues long term.
    As a conditioning exercise, the carry is one of the best you can do particularly for skinnier guys who are hardgainers. This is due to the fact that the exercise itself is far more muscle sparing and less catabolic than a long 8 mile run daily would be. The caloric expenditure is lower but the weight bearing stress on the bones and muscles is something that is a net positive in terms of muscle gain.
    This also allows for good trap development without having to subject the shoulder joint to the abnormal dow and in motion that something like the rack pull would do. For this reason, this exercise is one that can build the traps without excessive risk to shoulder health.
    This exercise can and should be done every day because it does not impede on recovery from your workout. With no significant eccentric muscle stress applied to the body, it is easy to perform just a few laps of this exercise at the beginning or end of your workout for that day (or even on non-training days) and see all of the benefits mentioned above.
    If you’re looking for a complete training system that never underestimates the value of the carry as a good muscle gainer for everyone, be sure to check out the TOTAL BEAXST program at the link below and start seeing all new gains. This total body training program is going to add muscle to your body faster than any other workout you’ve tried.
    For more videos on exercises you should do every day, including the face pull, and why they are helpful for maximizing the muscle gains you see, be sure to subscribe to our channel with the link below and turn on your notifications so you never miss a new video when it’s published.
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Comments • 3 339

    ATHLEAN-X™  28 days ago +1058

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    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • Will Moffat
      Will Moffat 7 days ago

      Abdul Shaik they literally show and tell u exactly how to do it, if u can’t do it from what they’re giving u ur too novice for it to work at all

    • A Young
      A Young 14 days ago

      How many sets or how long to actually do this exercise for every day?

    • ATHLEAN-X™
      ATHLEAN-X™  16 days ago

      @Abdul Shaik Maybe you need to learn to listen more? Just a suggestion.

    • Abdul Shaik
      Abdul Shaik 16 days ago

      This channel is just a talkative videos...... Nothing else.....happenning in this just conversation.... Plz make it something workout directions/guiding more than a talks

    • JonnyC 289
      JonnyC 289 17 days ago

      So what would a workout program look like with this exercise? Or should we just do it until we can't hold it up anymore?

  • Alvin Comahig
    Alvin Comahig 13 hours ago

    I didnt know Batman trained freddie mercurie

  • Jose Villanueva
    Jose Villanueva 14 hours ago

    Jesse Mercury

  • X__ Ace __X
    X__ Ace __X 2 days ago +1


  • Judd Otto
    Judd Otto 2 days ago

    Damn Jesse, looking good man, well done

  • David Rees
    David Rees 2 days ago

    Love the videos, always explained very well and clear,. 👍

  • Jaime S. Guzman
    Jaime S. Guzman 3 days ago

    Hey guys, I tried this, but my neck suffer a lot of tension, any ideas why? help an Athlean

    • Jaime S. Guzman
      Jaime S. Guzman Day ago

      Ooohhhh hmmm that could be, I will keep on doing this exercise and update the comment.... thanks a lot bro

    • Vitor Bueno
      Vitor Bueno 3 days ago

      You problably just have weak traps

    • Vitor Bueno
      Vitor Bueno 3 days ago

      You sure its your neck and not your traps?

  • Claudio Capasso
    Claudio Capasso 3 days ago

    Holy shit when i saw Jessie's back doing the farmers carry i thought it was Jeffs' great work my dude

  • Joe Whitfield
    Joe Whitfield 4 days ago

    Or I could just do what you did. Use two pictures from completely different angles and with different lighting that I( let's keep it real) took the same day. 😂😂🖕

  • Morgan Freeman
    Morgan Freeman 4 days ago

    do i just do this once or for a number of sets?

  • RcLulu1
    RcLulu1 5 days ago +1

    Fuck Jesse

  • Bilbo Waggins
    Bilbo Waggins 5 days ago +2

    I've been doing carries three times a week for the past month and I've noticed that it helps my general stability on all my big lifts. It's a great way to end a full body workout

  • Jaak
    Jaak 5 days ago

    What would Jess's diet look like? Is he in a caloric surplus(is he bulking and cutting?) or is he just eating a higher amount of protein?

  • Amrinder sandhu
    Amrinder sandhu 5 days ago +2

    Hi guys, how many times and for how long should you do this everyday?

  • SNKRhead Games
    SNKRhead Games 6 days ago +1

    How long did it take “skinny guy” to get like that?

  • SNKRhead Games
    SNKRhead Games 6 days ago

    I want to know if I am making lots of progress or not. I can from almost having very minimal muscle. Barley able to do 3 normal pushups and now 3 months later my arms still do not show muscle when not flexing but when I flex they do. Is this not enough progress?

  • Elvis Cristian Siñani Vera

    Alguien en español? xd

  • jazzmaned
    jazzmaned 6 days ago

    Hey Jeff, will this be of any benefit to fat guys / gals?

  • Jav carulli
    Jav carulli 6 days ago

    He’s got the mustache of a guy who’d want to be carrying small children if u know what I mean

  • Mark
    Mark 6 days ago

    Good content, I actually started doing them a few weeks back and already see my traps getting more define as well as my back and legs. Btw, I wanted to tip you with brave tokens, but seems like you're not signed up. If you're interested heres the link you get extra monetization

  • Scott Lazer
    Scott Lazer 6 days ago +1

    jesse look like an avarage dude.Very little difference since he join Jef.

  • Сергей Сеник

    У Войтенко такого не видать!

  • Zach Buckler
    Zach Buckler 7 days ago

    How many minutes does it take to complete this exercise? And can I be stationary?

    • Morgan Freeman
      Morgan Freeman 4 days ago +1

      you need to walk to work on stability, & serves as a small cardio aswell

  • Arash S
    Arash S 7 days ago +3

    Is this exercise good for people with anterior pelvic tilt too?!

    • Chris Bittmann
      Chris Bittmann 4 days ago

      Definitely not. I don't know how to effectively fix it tho

    • HYPTIC
      HYPTIC 6 days ago +1

      Thats tricky not sure

  • Jesé
    Jesé 7 days ago +1

    No one:

    Literally no one:

    Not a single soul:

    White guy: My favourite is carrying little children

  • Boybeast 66
    Boybeast 66 7 days ago

    Jesse's like the big brother of jordi el nino polla

  • Daniel Chettiar
    Daniel Chettiar 8 days ago

    7:04 *thicc...* Check!

  • Mario Yáñez
    Mario Yáñez 8 days ago +1

    How much time does Jessy its been training?

  • McGoldrick Marketing

    Jesse... wear a lav when you're on camera! Otherwise, great job shooting and editing the videos.

  • Simply Drug Addict
    Simply Drug Addict 8 days ago +6

    Says he likes to carry children,has a Walt Disney tattoo.

    *cya in 30 years bud*

  • Theodor Sonfors
    Theodor Sonfors 8 days ago

    Farmers walk is the shit!

  • Kliche travels
    Kliche travels 8 days ago

    Looks like I need to find a new job...

  • Jesus Christ
    Jesus Christ 9 days ago

    Thank you but i already do grocery shopping

  • Haoran Wu
    Haoran Wu 9 days ago

    Hey Jeff, what about over head farmer walk that you introduced in the full body workout? I found it very helpful As well.

  • Ahmad Tamilan
    Ahmad Tamilan 10 days ago

    pls send your schedule of daily

  • fumikomgeri
    fumikomgeri 10 days ago

    How much weight should be carried initially, and how far should a person walk please? I'm 5' 10" and 68 kg if that's of any help. Thank you.

  • Steve Parker
    Steve Parker 10 days ago

    I do both Rack pull and Farmers walk, ill never stop that rack pull though.

  • Retrieving Wealth
    Retrieving Wealth 10 days ago

    I wonder how much Jessie pays for this kind of training.

  • Jerry Yang
    Jerry Yang 10 days ago

    I needed this

  • Quickstrike209
    Quickstrike209 11 days ago

    My favorite thing to carry is a basketball 🏀

  • Mekhi
    Mekhi 11 days ago

    i went from bone skinny to buff and now im a football player. i once thought i could never do anything but i had to persevere

  • Mike Destro
    Mike Destro 11 days ago

    Always glad to see Jesse in there.

  • Bill Lovelace
    Bill Lovelace 11 days ago

    63 year old fat man here. I did this with two 50 pound dumb bells. I did it 3 times of 100 steps. I think it will really help my stability. Also, I felt it. I will do this every work out now.

  • Ben Andersson
    Ben Andersson 11 days ago

    This is a dumb video, he makes his skinny friend (who never grows) walk around and train his grip a little. He should stick to the basics and not do silly shit.

  • Miss Way
    Miss Way 11 days ago

    How do you incorporate this? Start or end of your workout?

  • Wesz808
    Wesz808 11 days ago +1

    As a long distance runner (ultramarathons) I think this is for us! Stability/posture and so on.

  • Ec11223
    Ec11223 11 days ago

    Jessie squats 3 plates? Daaaamnnn

  • Hernan Perez
    Hernan Perez 11 days ago

    I am skinny guy.. Will do it right away.

  • Austin Caputo
    Austin Caputo 11 days ago

    Jesse is a Jew be careful

  • George Tuttle
    George Tuttle 11 days ago

    Sbd, don’t need anything else, boring video

  • David Goult
    David Goult 11 days ago

    Jeff = modern day Chuck Norris

  • BryceBuilds
    BryceBuilds 12 days ago

    There is a reason why this man has 51k likes and only 778 dislikes

  • ghostcrab311
    ghostcrab311 12 days ago

    What a fantastically simple and convenient exercise. I love it! That and baby sharks....

  • Ignacio SA
    Ignacio SA 12 days ago

    I do this weight carrying every time I go to the supermarket

  • Jesse Thomas
    Jesse Thomas 12 days ago

    My name is also Jesse and you are an inspiration

  • Joe Klunder
    Joe Klunder 12 days ago +4

    @Athlean-X What about using Fat Gripz with all those farmer's walks?

  • Yvan Dragon
    Yvan Dragon 13 days ago

    Jesse is gorgeous

  • Sway
    Sway 13 days ago +4

    Jesse is a true inspiration. Just, please, fix the mustache 😂🤦🏽‍♂️.

    • Ignacio SA
      Ignacio SA 12 days ago +1

      He used to have a nice beard, now he looks like a porn star from the 90s

  • GhANeC
    GhANeC 13 days ago

    I'm not tall or skinny. 175cm/5.8in, 74kgs/163lbs. Chest and arms: ok. They're less than half the muscle mass or definition that Jeff has. My belly though, specially lower belly, is saggy. Waist is prolly 35 or 36in. Not sure I want to lose upper muscle, nor necessarily weight, but this has got to go. What can I do?

    • Cade Drury
      Cade Drury 12 days ago

      Sprinting helps lose belly fat like crazy

  • chad connors
    chad connors 13 days ago

    Jeff, is there any difference or advantage/disadvantage to doing shrugs or carries with a shrug bar vs dumbbells or kettlebells?