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Muscle-Building Workout and Diet


JEFF: What’s up, guys? Jeff Cavaliere, ATHLEANX.com. I have an incredibly helpful video for you
today. I’m standing here next to the skinny guy- JESSE: Whoa. Whoa. Whoa. JEFF: Actually, ‘not as skinny’ guy. JESSE: I wouldn’t say anymore I was- JEFF: There we go. JESSE: Skinny. JEFF: All right. JESSE: As skinny as I once was, brother. JEFF: I gotcha, Hulk Hogan. The fact is, skinny guy – speaking from
a skinny guy. I grew up in my life as a skinny guy. JESSE: Yeah. JEFF: There is something I think every skinny
guy should do every time they train, because I think it has so many far reaching benefits,
and it’s not that hard to do. JESSE: Yeah. JEFF: It’s not going to overly stress you
to the point where you can’t train because of this exercise. What is it? JESSE: Face pulls. JEFF: See? I knew you were going to say that. Face pulls is something I’ve told everybody
to do. JESSE: Yes. JEFF: This isn’t just for skinny guys because
everybody can benefit from this exercise. JESSE: Oh, absolutely. JEFF: The exercise is- JESSE: The carry. JEFF: The carry. Guys, if you incorporate the carry into your
training – it doesn’t have to be a lot – you’re going to see so many benefits from it. Especially helpful for the skinny guys out
there that are having a hard time building size. Why? Let’s start to go through some of those benefits. Number one: it’s really damn versatile. JESSE: Yeah. Absolutely. JEFF: This is an exercise that you can do
with anything. JESSE: Mm-hmm. JEFF: You can do them with kettle bells. You can carry dumbbells. You can carry a trap bar. You can carry a couple of plates. JESSE: Oh, my favorite is carrying small children. JEFF: The DCF is going to be calling you very
soon. The fact is, you can carry anything. You can also do this anywhere. You can do this in the house, you can do this
in the gym. If you have a lot of room to walk around,
as you see us doing here, you can do laps around the gym, or if you’re limited on space
you can do this in a line, back and forth in your living room. JESSE: Yeah. JEFF: You don’t need a lot of area to cover. You just need to be able to do this for a
time. Now, why is it particularly helpful for the
skinny guy? Well, as we know, and as we’ve talked about
here before, skinnier guys will have one thing in common. They don’t have a very muscular frame. JESSE: Yeah. JEFF: They’re lacking in stability. They’re subject to a lot more of the stress
that weights will provide to their body, than a guy who has more meat on his bones, or weight
behind his body, would be able to handle it a lot easier. JESSE: Yeah. JEFF: Though we program squats for beginners,
and though we program deadlifts for beginners, and though we want to build that base, foundational
strength; it’s going to be a hell of a lot easier for a beginner – especially a skinny
beginner – to handle weight on a deadlift than it would be putting that weight on their
back. JESSE: 100%. JEFF: Structurally – even a guy like Jesse
here – structurally, he had a hard time initially with the squat. Now, doing much better, over 300lbs. JESSE: Yes. JEFF: Congratulations. JESSE: Thank you. JEFF: But you would basically have a lot harder
of a time because your skeleton can’t handle that weight on your back. JESSE: Yeah. Even when they tell you, “Low bar squat”,
you don’t have enough muscle mass to raise that shelf. JEFF: When people say, “Put it on the shelf”,
there has to be a shelf there in the first place to be able to handle that weight. So, there are some advantages to not having
to bear the weight. A carry is going to be allow you to be able
to carry some weight, as you see Jesse doing here with a little bit heavier weight. You’re able to carry and learn how to distribute
this weight at the size of your body. JESSE: Yes. JEFF: Without having to bear down through
your spine. So that’s one of the main things. It allows you to at least start to feel more
weight and apply that weight to your body as a weight of the total system, without having
to bear that through your back. The next thing is crazy important for everybody. Especially, again, beginners and skinnier
guys. Posture benefit. JESSE: Yeah. Oh. JEFF: Now, Jesse is somebody that had terrible
posture. Just like that. We fixed that through a lot of hard work,
but this is something that reinforces that. And skinny guys will tend to have very bad
posture because any muscular development they’ll have is likely going to be in the front of
their body because, maybe, an attempt to try to do something about their skinniness. JESSE: Bench-press. JEFF: Right, or maybe some pushups and they
develop this imbalance between front and back. As you can see here, this is going to demand
you do this out of good posture. Especially if you’re going to do it properly. The next thing we’re going to talk about is
a conditioning benefit. Now, you’ve always been attached to your 8-pack,
as we’ve just discussed in one of your previous videos, Baby Shark. He doesn’t want to lose his 8-pack. So, he wants to do his conditioning, but one
thing I did caution you about, because I don’t really coach you very specifically on a lot
of things. JESSE: No, because I just watch the videos,
I edit the videos, and I take pride in being the ‘every man’ like everyone else. JEFF: And I enjoy that you actually like being
that. But I told you, if you’re going to do some
of your conditioning, that running that you did, that long-distance running has to go. In place of that, you can do a carry as your
conditioning, with has a lot of muscle sparing benefits in the form of conditioning. As opposed to going out and running 8 miles,
like you used to like doing. That was keeping you nice and skinny. JESSE: Yeah. JEFF: Running long distance is not a good
thing for somebody who’s already skinny and struggling to put on weight. So, what we want to do here is utilize the
carry as a conditioning exercise. Here you’re using a little bit lighter weight,
and you’re doing it more for distance and time. JESSE: Yeah. JEFF: As far as – you mentioned you like
the feel on your traps. JESSE: Yeah. JEFF: It allows the upper traps to be engaged. This is a great exercise for your upper traps. Again, contributing to posture. But at the same time, you like that overall
stretch on the traps. Guys, this is something that allows you to
get that stretch stress on your traps without doing it the wrong way. We’ve covered before how we do something like
the rack pull. It’s literally pulling your body into a stretch
on the traps, in the exact wrong position, placing too many other stresses on the shoulder
joint itself- JESSE: Yeah. JEFF: That you don’t want because of the
positioning of the dumbbells, or the trap bar, or even the kettle bells which are putting
your shoulders in a better position to do this right. Get that stress on the traps, but not have
to forego that. So, let’s talk about how you’re going to do
this right because I want you to incorporate this into every, single workout. Even just a few laps. JESSE: Yeah. JEFF: The first thing you want to make sure
is, you’re not positioning the dumbbells – or whatever else you’re going to pick up off
the ground – in the wrong position to start. If you pick them up here, as Jesse’s doing,
in front of your body you’re going to let your shoulders roll in front of your body,
further contributing the posture problems, and further contributing to the imbalances
you already have, as a guys who’s lacking some overall muscle development. JESSE: Yeah. JEFF: So, what you want to do instead is position
them on your side to pick them up from your side, and then carry them from your side. JESSE: Yep. JEFF: That’s going to put you in a better
position. The next thing, as you start to walk, if you
fatigue or you forget and allow your shoulders to protract around your body, out in front
of you; that is not what you want. That’s not going to reinforce all the things
we’re trying to benefit from with this exercise. So, you want to make sure you consciously
pull your shoulders back, keep your traps engaged, keep your scapula pinched together. JESSE: Yeah. One of those cues that you gave me, just from
yelling at me through the office glass was “Pinch your shoulder blades”. It’s almost like taking a peanut and trying
to crush it between your shoulder blades. JEFF: Exactly. Then finally, if you see yourself start to
drift, or if you get very unsteady with your cadence when you’re walking on this exercise,
that’s not what we’re looking for. We’re looking for stability. One of the places people forget to develop
their stability is through their glutes. Right there. So, what we can do is, as you come up into
position you want to squeeze – not just your shoulder blades, but your glutes, at
the same time. It’s subtle, but you’re engaging the glutes. Now you’re in position to be stable from the
bottom up. Walk from here and you’ll notice that your
cadence and step length is consistent, and in the right line, straight ahead, without
having that drifting going on. JESSE: Yeah. You’re not crossing over and wobbling. JEFF: So, the fact is, this is a very functional
exercise that I believe has contributed greatly to some of Jesse’s newer gains. JESSE: Yeah. JEFF: As you can see here, it hasn’t just
been his arms. It’s everything. You can see his leg development has improved
tremendously while at the same time, this is making his bigger lifts easier. His squats, his deadlifts, everything else
is improving because he’s developing a lot of stability. We’ve talked about it before. Stability is the true base of any foundational
strength pyramid. You’ve got to have stability underneath your
level of strength if you’re going to have true strength. And that’s one of the things this exercise
provides you. Make sure you’re incorporating the carry into
your workouts if you’re a skinny guy and you’re looking to develop gains. This is where it starts. It starts from stability, and this is the
exercise you need to start doing. Guys, I hope you’ve found this video helpful. If you’re looking for programs where we build
the carry into what we do because we realize the benefit it provides; make sure you head
to ATHLEANX.com right now and check out our programs. If you’ve found the video helpful, leave your
comments and thumbs up below. If you like seeing Jesse, leave your love
for Jesse. At the same time, if you haven’t already done
so, please subscribe and turn on your notifications so you never miss a video when we put one
out. All right, guys. See you soon.

100 thoughts on “Do This Exercise EVERY DAY for Gains! (Skinny Guys)

  1. 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! 
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  2. Respect ! cuz you are one of the few real athlete no droids,no bulshit ,compromise , so informative , everybody else are preaching with a needle on their asses ,people is smart how come athlean x got 8.3M subscribers . we need to go back to the standars !!!!(got 23 yrs working out clean no drugs) who is the tough Guy????? He's wrong, it don't take much strength to pull a trigger but try getting up every morning day after day and work for a living, let's see him try that, then we'll see who the real tough guy is, the working man is the tough guy(no DROIDS), your father's the tough guy! applied that to workout!!!!!!!!!!!!!

  3. Hey I need some advice, I’m currently a teenager with a 3.7 body fat percentage and a very small 6 pack and my ribs poke out. I’ve been trying to gain muscle because I’m currently playing football as a wide receiver and I get hit a lot and my coaches are worried I’m going to break a rib but no mater what I do I can’t gain any. Any advice?

  4. Hey Jeff can you do a MORE IN DEPTH video of deadlift holds, WHEN do you know your upper back is too weak for your legs? How do you determine? I can feel deadlifts in my legs mostly…I've been trying to strengthen my upper back, but i never FEEL deadlifts in my upper back. So i dont even know if it's being used. Been doing facepulls tho!

  5. I can just imagine this man carrying 2 children by there legs on both hands 😭 idk why that was the first image that came up 😂

  6. Awesome, since I’ve started to work out again (3 weeks) I have incorporated this at the end of every work out and I am skinny. Also started watching your videos pre and currently because I need to work on correcting my form( something that has led to injury in past) Thanks guys!

  7. Having been plagued by chronic pain for 20 years, especially in the sternum/neck/upper back area, which of course is aggravated stress/anger/anxiety, I discovered that doing the carries prior to working out, definitely alleviates the pain and allows me to actually workout.

  8. Tysm bro I've been talking and looking all over to help with my gains as a "skinny" guy! Edit:(not like a twig tho)

  9. Could this be my problem? I mean I'm definitely bigger than I was but have trouble with my traps, lats and rear delts.

  10. I use farmer pale carries every time at the gym and do them in multitude of varieties and it is awesome 👏 I’ve made more gains since incorporating the carry and I’m a skinny guy that has struggled with getting mass

  11. So.. You've done your heavy squats and deadlifts, the workout is done. Does this really add anything beneficial or is it just junk volume? Or, say you did this the day after squats and deadlifts. Your body is already fatigued, it needs recovery. Does this add anything but more fatigue?

    On another note (coming from someone who's dealt with golfers/tennis/climbers elbow), carrying a bunch of weight EVERY workout may very well contribute to getting elbow issues.

  12. Is the carry exercise and other exercises in this video only for skinny people or is it For dude’s like me who are a bit bulky and trying to be shredded

  13. Question: what does incorporating this into a workout look like? Do you go for distance, timed intervals, until you can’t go anymore? Repeat x amount of times? I’m trying to get back into working out and this looks like something I want to start doing. Thanks! Glad I found this channel… subscribed!

  14. would it make sense to do this as unilateral exercise? I don't have double bells heavy enough, but I have 24kg kettlebell and I'm planning to buy heavier one.

  15. My lady and I usually walk in the evenings, would this be ideal with light weights 3-5 lbs every other lap or so? We walk anywhere from 1-3 miles depending on the weather.

  16. So this Skinny Guy Transformation "Jesse" started training about 1 year ago (if you go back and see the first video). He fixed his posture for sure, his confidence but 1 year later gains?? Still desirable In my opinion. Would be great to see some actual stats on Jesse. But when your trying to promote and sell a program and we look at your protege "Jesse" it doesn't convince these skinny guys to jump on the band wagon. Videos are still very entertaining and offer some good advice, keep going strong and use Jesse as your platform that this can work for skinny guys.

  17. my bmi idex ok but when i release my belly i look like a pregnant woman especially at he bottom of my belly, did i have an anterior pelvic tilt ?

  18. Is it just me. Or do the videos with Jessie on the thumbnail have more views?
    For instance. The last video had just over 500,000 views.
    But this one has just over one million views.
    Anyhow, good video. Love the exercise. 🙂

  19. if I ever was so lucky to be a "skinny guy", why the heck would I want to want to gain weight, be it muscle or fat? everyone around me wants to be skinny, and if you are, that's a blessing! and as a contrary to that no one wants to be a "fat guy", and that's why most people around me exercise to build muscle, so that it is easier to ultimately lose fat, to at least approximate the "skinny" ideal physique.

  20. What are the extra benefits of farmer walk on a inclining treadmill?
    By the way… while Jesse lifting the weights up in 6:13 , his legs caving inward

  21. p.s. i'm not "a skinny guy" , nor am i trying to be or look like a muscled dude, but i do this exercise at least 2 mornings out of the week when i walk back from the supermarket with 2, 1gallon water jugs in my hands … watching my posture. working my grip. alternating each arm up and down after 30 seconds. i intend to increase to at least 3 days per week. an out of the gym mini workout.

  22. Can you do a video on how to improve GPP without having to run and just being in the gym? i.e. I only want to lift, and be able to play pickup softball at random without being winded running the bases. I'm not interested in being a distance runner. Would doing this exercise be sufficient?

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  24. Wtf! Jessy only squats 300lbs and he looks so good? Im a skinny guy too 185cm 84kg been workingout for 1 year and a half now, with a good program and I've been eating a lot, i can squat as much as him but I don't look anywhere ad good as he does 🙁

  25. Everybody in this video is on steroids or testosterone. Look at the dudes emaciated face! If your face ever looks like that naturally, your body will NOT
    be muscular.

  26. "my favorite is carrying small children" 😂😂. I can't go to the gym being on my own with small children. So when Jeff says carry weights I look at the kids🤣

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  28. If Jesse had a bigger chest his physique would look incredible. That's the only thing giving him the skinny look right now.

  29. Jeff, I have severe arthritis in my shoulder and can no longer do pullups. Is there an exercise I can do to strengthen this joint and get back to doing pullups. My doctor says not to do anything with it and I don't agree. What's your opinion?

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