How To Get Veins

Lifters are into improving their vascularity using OCD things.

When we, lifters notice a vein emerge below the skin, that will be a moment for us to smile. We look at it from time to time since ab veins pop come just like the newly born kids. But how do you get veins as a bodybuilder? Let’s look into this!


Things to know on how to get Veins

Well, it takes several factors among them being genetic make up, regular weight lifting and elaborate exercises. Other guys are very vascular by nature compared to other groups of people. It takes more than crunches and supersets to be vascular or just getting a six pack.

Things That Determine the Degree of Vascularity Apart From Genetics (in order):

  • Fat percentage in Your Body
  • The quantity of subcutaneous water which is located  under you skin.
  • The degree of vasodilation or the diameter of the dilating veins.

For you to be vascular, your body needs to hold less subcutaneous water. This is more easier for leaner people as they will have their veins dilate more and bigger without force applied.

Let us look at each feature for getting muscular.


Get lean to be vascular

bodybuilder with visible veinsIf fat percentage content in you body is too high, you will probably not see any veins pop out of you skin in the arms or other parts even if you have a pump.

Superficial veins are the main blood vessels that you need to work on. This is because they are near the skin surface. We have veins in ab muscles and other body parts but the issue is that they remain out of sight more so under the skin. To get them to appear, you need to lose the excess amount of fats. Veins remain embedded between the fat deposit and losing the fat makes the veins visible.

I enrolled in vascularity program and it improves as fat percentage content decreases. I am not genetically natural for vascularity but here is how the progress is.

  • 12%: There is a slight vascularity visible on the bicep when using a pump. Cephalic vein can be seen from the left shoulder but not genetically weak right side.
  • 10%: Biceps show veins and also shoulder using a pump and a little visible when no pump is used.
  • 8%: With or without the pump, the veins are visible more in the shoulders and biceps.
  • 7%: Veins are visible with or without the pump but this time, a spider webbing and chest veins comes with the use of a pump. Ab veins now start becoming visible becoming visible at up to an inch long.
  • 6%: This part looks like the 7% type but now the veins become more conspicuous whether using a pump or not. My ideal fat percentage content is to get as low as 10%. This is the only trick apart from genetic make up that can really work.


Water Retention and Vascularity

The space between the muscles and the skin surface stores not only fat but also keeps water. You will look pillow-like with less vascularity because of the high water holding capacity.

This can really lower you morale if you are putting more effort and yield less or no results at all. The reason is that you may not be having the correct type of information.

veinsA unique wrong doing that most people make is not maintaining the correct sodium intake. A decrease or increased amount of sodium intake will either way increase the weight of the water in the body.

A 1,500 mg of salt is the recommended limit required for most adults. This is recommendation based on the Institute of medicine with a limit of 3,200 mg in just a day. An average American kid takes in up to 3,436 mg according to CDC. Most people not knowingly, take in a lot of salt content.

You are probably consuming more salt than you possibly know. The reason is one teaspoon contains up to 3,200 mg of sodium salt. One teaspoon is recommended  since it is the upper limit for table salt. I use an alternative source of potassium chloride as the substitute for common salt. Now you know that over-consuming salt content is as easy as winking.

Do not look at the water retention part only but also from a health perspective. High salt intake can cause heart diseases and extreme blood pressures. So you should stick to IOM’s salt intake limit.

Potassium and sodium salt possess its corresponding ions which play a vital roles in keeping the cell functioning of maintaining the fluids in the cell. IOM recommends that a ratio of 1:2 sodium to potassium is utilized daily by adults. 4,700 mg of salt intake is necessary for maintenance of body fluids.

Meat and fish, tomatoes, peas, brocolli vegetables, sweet potatoes, beans, nuts and dairy products are some but to mention the main sources of potassium and sodium salts. To supplement your salt levels, tablets are available as over-the-counter drugs so as to supplement the other sources.

There are two other ways of reducing water retention in the body. Drinking enough water up to 8 glasses or a gallon per day and reducing the amount of carbohydrates. Carbohydrates raises the amount of fluid retention capacity. There are books and articles on different types of diuretic foods that give lean effects. I have yet to prove if these foods can really get anyone loose water and be lean.

Vasodilation and Vascularity

The size of your vessels determines whether you will be vascular or not and may be visible. Regular exercises makes the heart supply more oxygen to the cell making the blood vessels to increase in diameter. Intense exercises causing vasodilation may cause the blood vessels to grow showing the features of lean and dryness. Hence, exercise-induced vasodilation is another crucial method of increasing vascularity.

It can take many years to get vascularized even after training. After lifting heavy weights and other routine exercises, you will get vascularized in the shoulders, arms and abs.’

You can induce carbohydrate for temporary vasodilation which acts as a pump by cutting on carbs. This is done to remove out water in 1-2 weeks then taking in 1 gram per pound of total body weight of carbohydrate  usually some time prior to looking vascularized and muscular.


As a good advice, you should not use supplements and other kinds of shortcuts. To get real veins on your skin, you need regular exercise and training as you work your way to becoming bigger, dry, vascularised and lean.

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