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

Pubblicato il 22 ago 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.
Build Muscle in 90 Days -
Subscribe to this channel here -


  • *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…

    • I need to just come train with you guys you has good positive energy and atmosphere at your gym 💪🏻

    • Thanks, was very helpful.

    • hi, I am following your youtube and I found it really helpful. I have a question, is it possible to get a 30day workout program or any other routine that I have to follow to maintain my physique. please let me know how can I get it or is it available anywhere online. thanks and best regards

    • I'm 6ft and 110 lbs

    • 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

  • DCF : OPEN UP!!

  • I got a question when did Jeff first start lifting ? At what age

  • Training alone is bull...sry man... I feel like I'm wasting my time when training alone.

    • You'll never get anywhere if you rely on other people. You need to motivate yourself.

  • This youtube video is about to end the man who did the child joke career...

  • would a single arm carry be more challenging?

  • If you don’t wanna be skinny eat lots of cereal and McDonald’s, ice cream and sweet stuff and go to sleep. WHAT IS WRONG WITH BEING SKINNY

  • Do carry a lot of gallons😂. Does that also work

  • I'll love to workouts and it help me a lot love this video Try checking my exercise if that's Right

  • 1:25 FBI open the fucking door

  • I deliver flat pack furniture for a living.... This is not a problem! 🤣🤣

  • What if im already skinny but since im in Martial Arts i have to run in order for sufficient cardio for competitions??

  • Awesome technique

  • 6:13 jesse cant pick up the weight without his knees pulling inward... hmm

  • Jeff Would You Plz make martial art based specific condition drills for Krav Maga,BJJ,jUDO,Muay Thai etc??AND also an explosive Power Series??

  • is this called Farmer Walk too ?

  • Can i carry on the treadmill lol? With incline?

  • Ik how u feel about bulking but that’s the fastest way to build muscle 100% last year I bulked up and cut down I put on 10lbs of muscle since last summer and I was a lot leaner too

  • Does Custokebon Secrets really work? I see lots of people keep on speaking about Custokebon Secrets. But Im not sure if it is good enough to lost lots of fat.

  • This channel is thr best thing to have in your recommendations

  • that new guy is a BETA MALE. A BETAaaa. Learn from Jeff, he is right next to you...

  • J dog makin those gains tho!

  • Jesse ulku ocaklari

  • I do this on the treadmill

  • we clown jesse but im seriously impressed with his transformation, guy looks incredible

  • I love the trap bar farmer carry staple in my routine. Asymmetrical loading works well too

  • is running 2 miles too much if your trying to gain muscle

    • Realised I got it saved. It’s called 10 minute home workout (no equipment needed)

    • That’s the tactic what Jesse does and what Jeff has recommended before. All I can suggest is trying a hiit workout or the 10 minute workout Jeff put out not too long ago. which is mountain climbers, side to side steps and bringing the leg across the body. I don’t know the exact names of the exercises but if you can find the video definitely give it a try instead of running on leg day

    • Smithy 18 what about leg day, my legs will be too sore to run

    • Do it after workout so you don’t tire yourself out before you go and do a push-up, pull-up, squat or lift weights etc

  • Incredibly enough, I forgor I used to do this exercise 5 years ago. Back then I looked much more defined and bigger. Thx for the video

  • 7:36 his vastus lateralis are underdeveloped (as mine t.t)... is that something genetic? Ive seen dudes with that exactly muscle huge

    • If you mean it doesnt run all the way to the knee thats just insertion genetics and its really common with that muscle

  • I always carry all of mom's supermarket bags. 💪

  • Imma just stay small and do mma and beat up anyone that says I’m small 😂

  • The thing is I have to run miles because of the military so I cant really stop running but I'll start doing this as well.

  • I end each gym session (6 times per week) with 3X10 facepulls and 2:30 Farmer's Walk with roughly half my body weight. Is that sufficient? (P.S.I'm 61 years old and I guess what you'd call skinny.)

  • I need motivation 1 like=30 min workout a day

  • So my triceps have been burning today. But then I noticed the upper sides of my body I suddenly feeling sore. I was like what the hell? Did I do pull ups harder? Then I remembered the one thing different about my workout yesterday... Wow. If it keeps burning like this I’m not sure I can do this every work out lol.


  • Really?

  • That's why Jeff has twins for balance when carrying them around the gym

  • Jesse shut up

  • Gym one year update: My arms have gotten smaller and my belly has gotten bigger and I think all these videos are really hurting my big image

  • I wish you could describe the exercise with more detail. It just says "carry" but how much for how long? I actually got a muscle tear ( trapezius, I think) carrying two 5 gallon water containers long ago. It was not the weight but the distance that was around a quarter-mile. It was too much for my weak skinny frame. I know, I'm just saying I was dumb enough to get injured doing a simple exercise so I need more info to do it right.

  • I've been doing exercises for more than a year now. I've already developed a good posture and great stability, but now I've come to a crisis where my muscular growth has not been as much as expected (No, I didn't imagine having big muscles.) and I'm seeking for help from the internet to start growing muscles more efficiently. Also, I'm in high-school. I'm in a small class of 14 people, which only 2 of them (Me and my friend) are the only people in the class, who have a fit body and a nice posture. It feels so good to beat my classmates in all sorts of physical activities even though I am an ectomorph.

  • Thx for sharing 😎👊🏼!! Big hugs (yeah,im also a skinny guy)

  • That damn mustache though!!

  • How long has Jesse been training?

  • nice

  • Is there one for fat/staut/whole-ass-meal dadbod boys too? lmao

  • I am not a skinny guy, im pretty muscular, but I dont bulk up. Is there a thing like body types? Or do I need a lot of protein or something?

  • just do this on the treadmill without looking like a creep walking circles around the with weights

  • Poser doesn't even skate.

  • I’m gonna add this ASAP. Love this channel

  • Thanks a lot, Jeff. It’s been a while since a had to stop running. This exercise will help a lot, for sure. Greetings from Brazil!

  • I've been doing farmer's walks for the last four months in an attempt to get bigger forearms. It has done nothing at all for my forearms, but my neck and trapezius is stronger. It hasn't changed my frame or given me gains, I'm still skinny guy, maybe my posture is slightly better but that will take years to fix.

    • Squeeze hands harder, and use heavier weight for a longer time. You cannot not get bigger forearms with farmers walks

  • What does this acctually hit and how long should I do for

  • How do you train your jawline to be like that while being that big ?

  • Looks like the Mexican Dillon danis

  • This is really useful for when I carry grocery bags home since I don't drive

  • what's up with the 70's porn mustache? i know he's trying to look manly but this is not working, stay young!!

  • Dan John approves of this video

  • ive been doing this for a while and im 53 5 8 220 very thick musculature but not shredded mid section. I use 50 pound dumbells. I am a GIANT proponent of hiking despite being a chimp with a VERY LONG TORSO and 29 inch inseam at 5 8. Basically hiking is the most NATURAL exercise that we have evolved to do from day 1 of human history. Similarly walking and carrying stuff fits into that idea and is USEFUL for pretty much everybody. You can balance stuff on your head like people is less developed places too :) . But realty I think this is a GREAT IDEA. especially if you have back problems (like I do) and cant do certain excercises for your lower body and back. Done with form and posture as recommended its pretty easy on old , worn out or damaged bodies. Not glamourous like bench pressing or squats but VERY FUNCTIONAL in daily life and will make you look better/ more muscular. I do it most commonly on days when I m doing shrugs and do both at the same time sometimes. good advice IMO. more useful then curls for sure. I also walk home from grocery shopping with very heavy bags with handles for a mile sometimes and curl and shrug the bags as I walk.