How to get pronounced muscle veins in 4 (comparatively) simple steps

If you want to know how to make pronounced venous arms, legs, press and everything else, regardless of your genetics, you definitely need to read this article.

I will tell you what it takes to become a proud owner of expressed veins.

And yes, you can achieve this even if you are genetically related to a smoother type like me.

In support of my words I bring my picture after two years doing meaningless weight and bad programs diets:

Not a trace of prominent veins, despite the fact that I’m pretty tightened up.

And here I am now:

So if you worry you can never enjoy the beauty of your venous system, exhale. By the end of this article, you you will know the answer to the question of what needs to be done to get veins on the biceps and not only.

To business.

• 4 steps to pronounced veins
  • How the percentage of body fat affects veins
  • How blood vessel size and vasodilation affect venous increase
  • How muscle size affects appearance
  • How water retention affects appearance
    • 1. Reduce cortisol levels
    • 2. Balance salt and potassium intake
  • 3. Drink enough water
  • Do natural diuretics reduce water retention and do they affect appearance?
• How to achieve good muscle venousness: the result

4 steps to pronounced veins

If you somehow find yourself in a lecture, in which the dressing room was transformed by the efforts of experienced wise brothers, you probably heard some opinions about what is venousness in bodybuilding and how to make veins better visible.

Someone says that you need to do an exercise like repetitive pumping. Others are that key in a low-carb diet. Still others – that it’s all about how much sodium you consume and drink. water.

Well, what can I say: they are all mistaken.

Carbohydrate and salt intake can increase venous pressure on the hands and in other places for a while (a little later we will talk about this talk), but in the end you will still look softer than a velvet washcloth no matter what your muscle tone and how few carbohydrates, sodium and water in your diet.

What really determines the increase in the severity of veins?

The first thing to understand is that genetics plays an important role here.

In some people, veins are better seen by nature, and after the tips presented in this article, they can generally shut up all for the belt in this regard.

There is nothing to be done with genetics, but this does not mean that it is impossible to achieve the level of venousness that will satisfy us. TO fortunately, generally speaking, it’s easy enough, just know how to pump veins in your arms.

If you put genetics aside, your level venousness is mainly determined by several things (and it is in in this order):

1. The percentage of body fat.
2. How big and thick your blood vessels are.
3. How big muscles you have.
4. How much water is under your skin.

In short, the slimmer you are, the larger and more pronounced your veins are, the more muscle you have and the less water you have, the better veins are visible.

Let’s look at each item in detail.

How the percentage of body fat affects veins

If you can’t squeeze out your veins even when you pump, me good news for you:

Most likely you are just too fat.

And here is some more good news:

Improving is a matter of time

You see, the veins you want to show are known in anatomy as “superficial” precisely because they are close to body surface.

For example, the veins highlighted in blue in the image below are superficial vessels that we see on the venous arms.

And I and you, of course, have these veins, and the main reason, according to which I see mine, but you yours not, in that between them and you have too much fat on the surface of the skin, but I don’t.

Here’s a good example of how venous and fat percentage are related. in the body for most guys and girls:

As you can see, for us guys, the situation is something like this:

• 15% + fat

Veins are almost invisible, even when you pump.

• ~ 12% fat

Veins begin to be visible, but usually a pump is needed. However, a cephalic vein may stand out (see image) higher).

• ~ 10% fat

The veins are clearly visible when you pump and, depending on your genetics, even when you don’t pump. With this percentage of vein fat begin to be noticeable also on the legs and shoulders.

• ~ 8% fat

On the arms, shoulders and legs, veins can be seen even without a pump. Also at this level, venous pressure is visible.

• Less than 8%

More and more pronounced general venous.

Again, as an extra example of pronounced veins in who by nature is not inclined to this: here is my photo at 6% fat

In women, as a rule, veins are seen worse in two reasons:

• They have less muscle and more fat than most guys.

Generally speaking, I don’t hear too often what women want develop pronounced veins, but if you are one of these, then this works the same as men.

You have already read about the genetic predisposition, percentage body fat, blood vessel size, muscularity and water retention; if you follow the recommendations of this article, You will also know how to increase muscle venousness.

How blood vessel size and vasodilation affect venous increase

The size of blood vessels also plays an important role in how much veins are visible, because the larger they are, the more likely to become more prominent.

Here two factors come into play: the size of the vessels in “pumped up” and relaxed states.

When they are “pumped up”, vasodilation occurs, it’s funny the word means the expansion of blood vessels.

For example, when you exercise, the heart has to beat faster to deliver oxygen to all organs of the body that increases arterial (outgoing from the heart) pressure. Similar some nutritional supplements such as theanine and citrulline, helping to dilate blood vessels.

Over time, regular vasodilation can lead to blood vessels will remain dilated even at rest, and intense training can even result in the growth of new vessels.

That’s why people who exercise regularly have generally more pronounced veins than those who do not does.

And although the desired constant vasodilation is provided precisely training, you can also consume carbohydrates and sodium in order to temporarily increase vein visibility.

See for yourself: eat salty, carbohydrate-rich foods, and rather in just about half an hour you can get advanced vessels.

How muscle size affects appearance

The larger your muscles, the better they will be seen. veins.

Since the veins are located inside and around the muscles, larger muscles will push them closer to the surface skin, where they will be better seen.

This is one of the reasons why people who have long been involved with scales, have increased venous ..

How water retention affects appearance

Just like your body stores fat between muscles and skin surface, such it stores water.

And the more water in a particular subcutaneous area, the less there veins are visible.

(This can be especially unpleasant when you dry, because water not only gives a “soft” look, but also lubricates it weight loss results.)

Thus, if you want to maximize venous capacity, water retention should be minimized.

The three most reliable ways to do this are as follows:

1. Reduce cortisol levels

Cortisol is a hormone produced by the adrenal glands in response to stress and low blood sugar.

Almost all cells in the cortisol receptor body, so it has a lot of effects, including regulation blood sugar, fluid retention rate, metabolism, effect to the central nervous system and so on.

Under normal conditions, cortisol does not cause problems with moisture retention. However, when its level exceeds the norm, problems still begin.

2. Balance salt and potassium intake

Sodium is well absorbed by the cells and it also brings in them with moisture.

Thus, when you consume large amounts of sodium, this can cause cells to temporarily retain water, until normal cellular balance is restored.

That’s why, while limiting sodium intake, it decreases moisture retention in the body and veins begin to protrude.

Potassium plays a crucial role in restoring fluid balance in the cells.

While sodium absorbs water into cells, potassium pushes her; studies show that potassium deficiency can promote fluid retention.

Thus, if you want to minimize water retention and so way to increase veins, you need to monitor sodium intake and potassium.

For specific numbers, the Institute of Medicine recommends a dose 1,500 milligrams, with a maximum limit of 2,300 milligrams sodium per day, and 4,700 milligrams of potassium per day.

(Just a teaspoon of salt contains as much as 2,300 milligrams sodium, it is not surprising that the average American consumes more 3,400 milligrams per day).

3. Drink enough water

If you do not give the body enough fluid, it adapts and begins to stock it up.

This can be prevented by simply giving the body enough water. everyday.

The Institute of Medicine recommends an adult male or female to drink from 3 to 3.5 liters of water per day.

If you are a regular on this site, you are sure to devote time training, which means that the amount of water that requires your body is bigger.

In particular, you need to replenish all the water that came out with sweat, and it can be from 3/4 to 2 liters per hour, depending on the intensity of your workout and climate.

So if you take as a basis the figure of 3-3.5 liters per day, add from 1 to 1.5 liters per hour of training, plus some more in counting on additional sweat, this should be enough.

Do natural diuretics reduce water retention and do they affect appearance?

There are many foods and natural substances, with a natural diuretic effect, including …

• Caffeine;
• Alcohol;
• Celery;
• Bow;
• Eggplant
• Asparagus;
• Hawthorn;
• Parsley;
• Watermelon;
• etc.

Like the popular “fat burning” concept, the idea that you can magically discharge large quantities of water by introducing minor changes in diet, it sounds great, but … not works.

For example, caffeine and alcohol are soft diuretics, soft so much so that the amount of fluid that enters the body during their comparable to those released as a result of their diuretic effect.

The same story with hawthorn and parsley – two more “natural diuretics, sometimes amenable to being “slim”. Research show that they still have a diuretic effect, but it so insignificant and short-lived that it is hardly capable have any significant effect on the level of delay water.

The reality is that if it seems to you that you are delaying more water than necessary, you can fix this only by changing the style life, not just drinking a pill or powder.

The only situation where I would recommend contacting natural diuretics, this is if you are already quite slim, and you are planning a photo session or some other business for one day, to which you need to look as dry as possible.

That is why many people involved in any competitive fitness limit carbohydrate intake before performance, eat less sodium a couple of days before going on stage, and use such natural (or artificial) preparations as diuretics.

How to achieve good muscle venousness: the result

Do not waste time on “dirty tricks” and nutritional supplements that supposedly should improve venous.

Build muscle, slim, take simple steps, to reduce water retention, and you will succeed.

And yes, if you need to urgently demonstrate developed veins, you you can …

1. Pamp up.
2. Eat carbohydrates and salt.
3. Take supplements such as citrulline and theanine (this, by the way, is mine pre-workout supplements).

What do you think of the pronounced veins? Have something to share? Give know me in the comments below!