Written by KIDDING! The only way to “lengthen” your muscles as some women’s magazines claim, is to take Polyjuice potion and become someone else with longer muscles than you.
“Long, lean” muscles have more to do with genetics (where the muscles insert on your bones) than what exercise modality you choose. “Toning” really means, bigger muscles with less fat. How does one do that? Pick up heavy things and eat your vegetables.
So, as promised, 3 exercises to accomplish you fitness goals:
1. Deadlift- I can’t tell you enough how important picking up something heavy (correctly!) can improve your physique and strength levels. Want a better butt and thighs? Deadlift. What to get a bit leaner? Deadlift (and eat your veggies) Want to run faster? Deadlift. Want to be as kick-butt as Katniss from the Hunger Games? Deadlift.
Can you get any more beast?
Seriously, deadlifts are amazing. And it doesn’t have to be the standard barbell deadlift either. One can deadlift a kettlebell (remember, “heavy” is relative. It doesn’t have to be 200 pounds.), a trap bar, heck, even your little brother. Just keep your spine neutral, crack you walnut between your butt cheeks and lift! Steve, my hubby, wrote a great post about deadlifting. You can read it here.
2. Overhead press- As I’ve stated before, pressing heavy things over your head “tones” (read: strengthens) everything between your toes and your upraised hands. Fairly effective, no? And the overhead press category has a wide application. Choose the variation that best suits your mobility (i.e. pain free movements).
3. Swings- Ok, I debated putting down squats instead, but swings work wonders on body composition and conditioning. They’re safer to program high volumes without form breaking down. SQUATS are IMPORTANT, even if it’s a 10 lb goblet squat, everyone should squat. Squats are amazing (and you should do them too) but, if we’re looking for something that can train aerobic conditioning that’s easy on the joints, I choose swings over squats. Swings also tend to be less problematic for achy joints (knees, back, shoulders).
BONUS:
Farmer walks. Picking up heavy things and walking around. Excellent way to condition and build up muscular endurance.
Tried and true, the above exercises are not fancy but they ALWAYS WORK. I’ve yet to meet someone who hasn’t gotten stronger, leaner and more Jedi-like while doing deadlifts, presses and swings. Keep it simple. Keep it strong.
Use the Force. Pick up heavy things.
Haha I have to say, when I read the title of your post I was like…uh oh, they’ve got her! (they being women’s mags
) Glad to see you were just being a dork! Love your blog, always great tips and easy to read 
Ha ha thank you! I hope that this site can help fight the drivel that Womens magazines spew incessantly. Thank you for reading
!!
No problem. Now you can say that you have an international audience (I’m in New Zealand) Yours is one of many “sensible” blogs that I read, haha…can’t be bothered with the other crap eh! Cheers
Okay soooo I have an annoying question related more to the title than the content of this article, sorry.
I’ve just finished my first cycle of Wendler 531 and am really enjoying it. But, my thighs and arms have exploded. I am fine with looking muscular, I do and have for a while (was following starting strength prior to 531) but I’m starting to look a little too jacked! Anyone else had this response to 531, any advice?
5/3/1 does have a higher volume set at the end of each work out and that’s going to encourage muscle growth. If you don’t like it, back off a bit with the as-many-as-possible set and see if that makes a difference.
That’s awesome you like 5/3/1! I did it too for about 6 months and enjoyed it immensely. I didn’t notice any size increases, but that could also be dependent on your training age. Is this the first lifting program you’ve done?