For many of you building muscle and losing fat is not enough, some of you also want to become as vascular as possible too.
Some of you reading this may not know what this means. Well, basically it means that your veins are showing through your skin.
Without further ado here are some tips you can use to increase vascularity:
Tip #1: Build Muscle
Building muscle is our first tip and is one of the most important things you can do to increase vascularity.
By building muscle mass you are increasing your bodies demand for blood, this helps to expand your network of blood vessels.
During the muscle building stage you will need to need to consume plenty of calories, which will likely lead to an increase in body fat and an initial loss of vascularity.
Tip #2: Lower Your Body Fat Percentage
If your muscles are covered in a layer of fat then not only will the muscles be hidden but your veins will not pop either.
To ensure your veins are visible then your body fat percentage will need to be low, less than 10% for men and less than 15% for women.
Without going into too much detail here, to lower your body fat percentage you will need to be in a calorie deficit. Meaning you are consuming fewer calories than you are using during exercise.
I would recommend avoiding junk food and soft drinks, instead opting for a diet full of lean protein, with plenty of fresh fruit and vegetables.
Tip #3: Train for High Reps
By increasing the amount of blood flowing through your veins you are also increasing vascularity.
One of the best methods you can use is to increase the number of repetitions you perform during your sets.
You may also want to consider performing drop sets, and training to failure too.
Tip #4: Look for a Pump
You have probably noticed that during a workout your muscles seem larger. This is because they are, as they are filled with an increasing amount of blood.
The pump also helps to increase the size of your cells and metabolite accumulation, which promotes muscle growth.
Blood flow restriction can also help, and can cause a pooling of blood in your veins. Leading to a massive pump.
Tip #5: Increase Cardio
Cardio is a great way to burn calories, which will help lower your body fat percentage.
It has also been shown to increase capillary density, which is the number of capillaries (blood vessels) your body has.
By increasing the number of capillaries, the more blood will reach your muscles, the bigger the pump you will experience and ultimately the more vascular you will become in time.
Tip #6: Drink Plenty of Water
This may sound silly but the more water you consume the less water your body will retain. Water retention will hide any vascularity.
Most professional bodybuilders will dehydrate themselves during a competition, which causes vascularity. However, while this works I would not recommend it myself.
Diuretics are another method commonly used to reduce water retention, but again this is not something I would recommend. There are plenty of dangers associated with diuretic use.
Tip #7: Cut Your Salt Intake
One of the main causes of water retention is your intake of salt.
Salt is found in most junk food as it is used for flavour and for preserving the food itself, so I would highly recommend removing it from your diet.
If you have the time, then I would recommend preparing your own meals. That way you have 100% control over your salt intake.
Personally I would recommend keeping your salt intake to less than 1 teaspoon daily.
Tip #8: Eat Fewer Carbs
It has been shown that those with diets high in carbohydrates are more likely to retain water, something you don’t want if you are looking for increased vascularity.
By reducing the amount of carbs you consume you will reduce water retention.
There are plenty of ideas above that will help you become more vascular.
Remember the more muscle mass and the less fat you have the more your veins will pop. Good luck with your efforts!
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