How To Make Your Veins Pop Out – (6 Methods)

To get the extreme bodybuilders look you really want to be muscular, well defined and  you want your veins to show up. There is a lot of advice out there for the first two but when people wonder how to make your veins pop out, there is limited resources hence the reason I was prompted to make this post.

One thing to keep in mind is that if you do not have well developed muscles then your veins will not show like you see with the pro bodybuilders so consistent training is essential. The term is usually referred to as vascular, here are six methods to get you more vascular;

Lose Body Fat

This is the first thing you need to do not only to get your veins to pop out but to give you a shredded look, also your abs will not be fully visible unless your body fat percentage is low. A normal body weight percentage for men is 15-25 percent and for women it is 25-30 percent.

In order to to have your veins showing you need to drop down to 10 percent or lower for men and 15 percent however for health reasons you do not want to go lower than 8 percent for men or 10 percent for women and you really do not want to stay there for too long. Just drop as much as you need to get your veins to show, it is not healthy to be too lean.

Supplements That Help Increase Vascularity

supplements for vascularity

Agmatine is an effective supplement to help you achieve your goal, it is a by-product of the amino acid Arginine. How it works is that it  increases blood flow to your muscles by preventing nitric oxide break down in your body. This will extra blood flow will make your veins bigger and more prominent.

Super Sets And Drop Sets


Super sets are basically when you do one exercise and do another straight after that without rest. Drop sets are when you do an exercise, do as many reps as you can do then drop the weight and do more reps without resting. To increase vascularity you need to do supersets targeting the same muscle group.

For example if you do bench press, keep doing reps to failure then quickly switch to dumbbell flys and do as many reps as you can do.

An example of drop sets, do as many reps as you can do drop the weight (make it lighter) and do as many reps as you can do. Do this 2-5 times so you could do 8 reps of pull downs, lower the weight then do as many reps as you can do then drop the weight again.

Drop sets not only help to make your veins more prominent they also help you to make gains, they are hard work though and you will really feel the burn.

Isolation Exercises


If you are curious about how to get arm veins or to target any other part on your body then you need to focus on isolation exercises. Such as bicep curls, tricep pull downs, calf raises, leg extensions etc.

Compound exercises are more beneficial for over all muscle gain, testosterone gain and generally working the bigger muscle groups so don’t forget to include compound exercises in your routine.

Compound exercises include but are not limited to; bench press, squats, pullups and deadlifts.

Eat Less Carbs

carbsWater retention under the skin can be reduced by lowering the amount of carbs you consume. This will also lead to fat loss, two factors that are going to make your veins show up.

However you need to consume carbohydrates to get muscle gain so if you are trying to bulk up then it may not be a good idea to lower your carbs while you are trying to do that.

Consume Diuretics Safely

Getting rid of excess water will give you that veiny body builders look, many bodybuilders actually do that prior to posing in competitions. Diuretics are basically anything that makes you go to the toilet more often such as coffee, tea or alcohol.

This is something I do not recommend you do all the time as it is essential for good health to be properly hydrated at all times. Maybe just before a photo shoot you can dehydrate your body a little to make your physique look better then as soon as you can consume something with electrolytes such as coconut water to get rehydrated quickly.

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