We’ve all seen competitive bodybuilders with a contest-winning look. They’re big, ripped, and have huge, garden-hose vascularity. When a vascular bodybuilder hits their most muscular pose their veins seem to come alive! Isn’t that freaky snake-like look under your skin great?
Do you want to know how to get more vascular? In this article, we’ll take a closer look at increasing vascularity. Not just a few veins that are kind of vascular, but bodybuilding vascular.
6 Steps To Get More Vascular
There are several steps to getting more vascular like a bodybuilder. Individuals who want to learn how to get more vascular will need to apply the following six steps:
- Get Lean By Reducing Body Fat
- Build More Muscle Mass
- Train Your Muscles Using Pump Techniques
- Contract Your Muscles Between Sets To Force More Blood Into Your Muscles
- Drink Plenty Of Water To Stay Hydrated
- Supplement With Nitric Oxide Boosters
Step 1 - Get Lean
Do you want to get that bodybuilding vascular kind of look? It will require that you are lean. If you’re out of shape, you won’t have clearly visible veins. You’ll need a fat loss program to get lean enough to see good vascularity.
This means eating clean, quality foods with an emphasis on carbohydrate control. You will need to control carb intake because the body pulls 3g of water into the muscles for every 1g of carbohydrate. This is great for looking full, and it can positively impact vascularity. (1)
This is true as long as carb intake is controlled. However, if you consistently eat too many carbs, you’ll begin to look smooth. This is because you’re taking in more carbs than the body can use or store.
You’ll also need to do cardio. This is beneficial because cardio increases blood pressure for short periods. It also improves capillary density (or the number of capillaries in your body). Cardio not only helps you get lean, but it also helps you get more vascular.
Body Fat & Vascularity
Let’s take a look at different degrees of leanness and how that affects vascularity.
- If your body fat percentage is 15% or above, you won’t see vascularity no matter what you do. You’ll need to allow time to get lean enough to get that bodybuilding vascular look.
- If you’re around 12% body fat, you’re on the right track. Keep going; you’re almost there.
- If you’ve achieved 10% or less, you should be able to see a roadmap of veins around your body. It’s true genetics play a role. Still, if you have enough mass, you should look pretty good.
Increasing Vascularity With Diet
Some foods can have a diuretic effect on the body. This is one more step to looking lean and increasing vascularity. Adding these foods to your daily nutritional regimen can help reduce excess water retention.
8 foods that reduce water to increase vascularity (4):
How you eat has everything to do with how lean and vascular you can be. One of the big factors is your sodium intake. Make no mistake; poor eating usually includes foods that are ultra-high in sodium. This means more water retention. It also means your definition is blurred, and your veins are non-existent. Reduce your sodium intake. Your vascularity will thank you for it. Strive to keep your sodium intake under 1500mgs per day.
The last point about food is that thermogenic compounds such as caffeine speed the metabolism and help you look leaner. Besides caffeine, you can try hot peppers.
Using Natural Diuretics For Increasing Vascularity
You can use a natural diuretic to help lose excess water. A balanced diet that manages your carb and sodium intake will also have a big impact. Using a good diuretic can help reduce excess water retention. This helps you look more defined. They do this by helping to remove water under the skin. This tends to hide your definition and vascularity. A ripped look includes increased vascularity. However, you should only use diuretics short-term. Also, drink plenty of water while using them.
Step 2 - Build More Mass
The next step in how to get more vascular is that you have to be big enough. The bigger you are, the more your veins push to the top of the skin. This is because your veins sit on top of and around your muscles. The combination of reasonable size and low body fat will reveal your snake-like vascularity.
If you do not have enough mass, you will need to train for more size. That means your routine should include progressively heavier work on compound exercises. Also, keep in mind, gaining lean muscle doesn't happen overnight. However, if you train hard and recover properly, you will get bigger.
The good news for many people is that you don’t need to be huge like a pro bodybuilder to become vascular. You only need to look like you workout; this will happen as you become leaner and build additional muscle.
Step 3 - Train For The Pump
As you’re working out for more size to build mass you should also focus on increasing the pump while training. No matter what training style you’re using, you’ll need pump sets. This means you should include some high-rep sets using short rest periods. You can also use intensity techniques.
This is pump-style training. This style of training increases blood flow to the muscles and helps create huge pumps. Huge pumps mean bigger veins due to the increased blood flow.
You should also note that blood vessel size has a lot to do with vascularity. The larger they are, the more visible they will be. When you train for the pump, the increased blood flow increases blood vessel size. This is vasodilation, a term you’re no doubt familiar with.
Step 4 - Flex & Pose
The next step to how to get more vascular is to flex and pose between sets. Each time you flex, your muscles contract. Flexing and posing forces more blood into the muscles. In turn, this will expand your blood vessels. This means, if you’re lean enough, you will look pumped and vascular.
Regardless of your current level of conditioning, you should always flex and pose. You can flex during the set by pausing at the top of a rep. Pause, flex hard and continue your set. You can also flex hard between sets. Hit some poses. Also, pose in the mirror at the end of a workout. That’s the best time to get a look at the pumped, vascular monster looking back at you!
Step 5 - Stay Hydrated
Good hydration is important to becoming more vascular for many reasons. How does it help the pump? Drinking enough water flushes out excess water retention. One of the enemies of vascularity is bloat. This can come from eating high-sodium foods. It can also come from medications or even sitting too long. Drink more water, flush out your system, and perform better.
A good place to start is to have a full glass of water first thing in the morning. Next, use another 6oz or so for a quick protein shake. This is a great way to get your body back in an anabolic environment after sleeping. Remember, you sleep for 6-9 hours, and your body falls into a catabolic state. Use MRI Performance Hydro Isolate Protein. It’s a fast-digesting, premium quality protein.
Finally, have your morning cup(s) of coffee. Caffeine acts as a diuretic, which helps get rid of excess water. (2) Remember, if you’re bloated, you’re not going to look veiny and defined. In addition, caffeine is thermogenic. (3) This will help the body burn fat, increasing the core temperature of the body. An increase in core temperature improves circulation and improves blood vessel dilation.
Step 6- Use Nitric Oxide Supplements
Nitric oxide supplements are effective pump boosters because they increase blood flow to create muscle volume and fullness. A powerful vascularity supplement like NO2 Black will dramatically increase nitric oxide production to help you become more vascular while working out and even post-training.
What About Vascularity Genetics?
To be honest, some guys have good genetics for getting vascular, and some don’t. Genetics is a big factor in how you look. For example, your biceps shape is determined by your genetics. Not by how hard you train for a biceps peak. It is the same thing with vascularity, some people look may only look somewhat vascular. Others look like they have pythons writhing under their skin. Genetics has a lot to do with this. Good or bad, that shouldn’t affect your effort. Don’t worry about what’s out of your control.
How To Get Veins In Your Arms
If you want to get bodybuilding vascular arms, the same steps apply. The arms are easy to flex and pose. They’re also easy to train using pump-style techniques. While genetics play a role, well-defined arms can look amazing. The leaner and more muscular you are, the better you’ll look. The veins on your arms can stand out like a roadmap.
Using The Right Vascularity Supplements
When it comes to how to get more vascular, using supplements can make a big difference. A good choice is a nitric oxide booster. The best one on the market is MRI Performance NO2 Black. This is a comprehensive, fully disclosed, and effectively dosed pump formula. Experience the best pumps of your life and get bodybuilding vascular with NO2 Black!
Don’t forget to stack your NO2 Black with the best pre-workout on the market - Black Powder. This explosive combo creates an amazing workout experience. You’ll be more motivated, you’ll train harder, and you’ll push farther than you ever thought possible.
How To Get More Vascular - Summary
Increasing vascularity is not hard but does require several key steps. As we have seen, getting that bodybuilding vascular look is all about getting lean and pumped. Of course, you have to have enough muscle mass. Follow the tips in this article if you want to know how to get more vascular. You’ll have that insane roadmap vascularity in no time!
How To Get More Vascular References:
- Fernández-Elías, V. E., Ortega, J. F., Nelson, R. K., & Mora-Rodriguez, R. (2015). Relationship between muscle water and glycogen recovery after prolonged exercise in the heat in humans. European journal of applied physiology, 115(9), 1919–1926. https://doi.org/10.1007/s00421-015-3175-z
- Astrup, A, et al; “Caffeine: a double-blind, placebo-controlled study of its thermogenic, metabolic, and cardiovascular effects in healthy volunteers”; Am J Clin Nutr
- 5 Foods That Are Diuretics | Factual Facts