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

  • Published: 22 August 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™   4 weeks back

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!

    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  1 weeks back

      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  2 weeks back

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

    • ATHLEAN-X™
      ATHLEAN-X™   2 weeks back

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

    • Abdul Shaik
      Abdul Shaik  2 weeks back

      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  3 weeks back

      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  21 hours back

    I didnt know Batman trained freddie mercurie

    • Jose Villanueva
      Jose Villanueva  22 hours back

      Jesse Mercury

      • X__ Ace __X
        X__ Ace __X  3 days back


        • Judd Otto
          Judd Otto  3 days back

          Damn Jesse, looking good man, well done

          • David Rees
            David Rees  3 days back

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

            • Jaime S. Guzman
              Jaime S. Guzman  4 days back

              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  2 days back

                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 back

                You problably just have weak traps

              • Vitor Bueno
                Vitor Bueno  3 days back

                You sure its your neck and not your traps?

            • Claudio Capasso
              Claudio Capasso  4 days back

              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 back

                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 back

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

                  • RcLulu1
                    RcLulu1  5 days back

                    Fuck Jesse

                  • Bilbo Waggins
                    Bilbo Waggins  6 days back

                    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  6 days back

                      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  6 days back

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

                        • SNKRhead Games
                          SNKRhead Games  7 days back

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

                          • SNKRhead Games
                            SNKRhead Games  7 days back

                            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  7 days back

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

                                • Jav carulli
                                  Jav carulli  7 days back

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

                                  • Mark
                                    Mark  1 weeks back

                                    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  1 weeks back

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

                                    • Сергей Сеник

                                      У Войтенко такого не видать!

                                      • Zach Buckler
                                        Zach Buckler  1 weeks back

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

                                        • Morgan Freeman
                                          Morgan Freeman  4 days back

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

                                      • Arash S
                                        Arash S  1 weeks back

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

                                        • Chris Bittmann
                                          Chris Bittmann  5 days back

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

                                        • HYPTIC
                                          HYPTIC  7 days back

                                          Thats tricky not sure

                                      • Jesé
                                        Jesé  1 weeks back

                                        No one:

                                        Literally no one:

                                        Not a single soul:

                                        White guy: My favourite is carrying little children

                                        • Boybeast 66
                                          Boybeast 66  1 weeks back

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

                                          • Daniel Chettiar
                                            Daniel Chettiar  1 weeks back

                                            7:04 *thicc...* Check!

                                            • Mario Yáñez
                                              Mario Yáñez  1 weeks back

                                              How much time does Jessy its been training?

                                              • McGoldrick Marketing
                                                McGoldrick Marketing  1 weeks back

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

                                                • Simply Drug Addict
                                                  Simply Drug Addict  1 weeks back

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

                                                  *cya in 30 years bud*

                                                • Theodor Sonfors
                                                  Theodor Sonfors  1 weeks back

                                                  Farmers walk is the shit!

                                                  • Kliche travels
                                                    Kliche travels  1 weeks back

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

                                                    • Jesus Christ
                                                      Jesus Christ  1 weeks back

                                                      Thank you but i already do grocery shopping

                                                      • Haoran Wu
                                                        Haoran Wu  1 weeks back

                                                        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  2 weeks back

                                                          pls send your schedule of daily

                                                          • fumikomgeri
                                                            fumikomgeri  2 weeks back

                                                            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  2 weeks back

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

                                                              • Retrieving Wealth
                                                                Retrieving Wealth  2 weeks back

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

                                                                • Jerry Yang
                                                                  Jerry Yang  2 weeks back

                                                                  I needed this

                                                                  • Quickstrike209
                                                                    Quickstrike209  2 weeks back

                                                                    My favorite thing to carry is a basketball 🏀

                                                                    • Mekhi
                                                                      Mekhi  2 weeks back

                                                                      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  2 weeks back

                                                                        Always glad to see Jesse in there.

                                                                        • Bill Lovelace
                                                                          Bill Lovelace  2 weeks back

                                                                          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  2 weeks back

                                                                            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  2 weeks back

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

                                                                              • Wesz808
                                                                                Wesz808  2 weeks back

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

                                                                                • Ec11223
                                                                                  Ec11223  2 weeks back

                                                                                  Jessie squats 3 plates? Daaaamnnn

                                                                                  • Hernan Perez
                                                                                    Hernan Perez  2 weeks back

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