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 • 3 340

    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™   3 weeks back

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

    • Abdul Shaik
      Abdul Shaik  3 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?

  • KvltKommando
    KvltKommando  21 hours back

    How many sets should I do? and how far should I walk?

    • Alvin Comahig
      Alvin Comahig  2 days back

      I didnt know Batman trained freddie mercurie

      • Jose Villanueva
        Jose Villanueva  2 days back

        Jesse Mercury

        • X__ Ace __X
          X__ Ace __X  4 days back


          • Judd Otto
            Judd Otto  4 days back

            Damn Jesse, looking good man, well done

            • David Rees
              David Rees  4 days back

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

              • Jaime S. Guzman
                Jaime S. Guzman  5 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  3 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  4 days back

                  You problably just have weak traps

                • Vitor Bueno
                  Vitor Bueno  4 days back

                  You sure its your neck and not your traps?

              • Claudio Capasso
                Claudio Capasso  5 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  5 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  5 days back

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

                    • RcLulu1
                      RcLulu1  6 days back

                      Fuck Jesse

                    • Bilbo Waggins
                      Bilbo Waggins  7 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  1 weeks 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  1 weeks back

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

                          • SNKRhead Games
                            SNKRhead Games  1 weeks back

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

                            • SNKRhead Games
                              SNKRhead Games  1 weeks 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  1 weeks back

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

                                  • Jav carulli
                                    Jav carulli  1 weeks 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  5 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  1 weeks 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  2 weeks back

                                                        Thank you but i already do grocery shopping

                                                        • Haoran Wu
                                                          Haoran Wu  2 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