In the words of Family Guy’s Stewie Griffin, ‘If there’s one thing women love, it’s a vascular man’.
While we cannot confirm nor deny that statement, what we can agree on is the fact that vascularity can go a long way when it comes to improving your physique.
People often wonder how to get more vascular, and the truth of the matter is that it isn’t as easy as you may have first thought.
Vascularity on a ripped physique is like the icing on a cake or putting a nice new carpet down on a newly decorated room, it simply gives your physique the finishing touches that help elevate it to a whole other level entirely.
As awesome as it is to look vascular unless you are blessed with awesome genetics, you will have to work your butt off to improve your vascularity, which is what we’re going to be helping you with today.
Here are several awesome tips on how to increase vascularity.
- 1 First Off, What Exactly Is Vascularity?
- 2 How To Get More Vascular?
- 2.1 1# Cut Out Junk Food
- 2.2 2# Clean Up Your Diet
- 2.3 3# Monitor Your Calories
- 2.4 4# Cardio
- 2.5 5# Get That Body Fat Percentage Down
- 2.6 6# Lift Those Weights!
- 2.7 7# Eat More Foods Containing Nitrates
- 2.8 8# Use A Nitric Oxide Supplement
- 2.9 9# Try To Go With Higher Rep Ranges
- 2.10 10# Try Blood Flow Restriction Training
- 2.11 11# Increase Your Core Body Temperature
- 2.12 12# Accept That Genetics Play A Part
- 2.13 13# Reduce Water Retention Levels
- 2.14 14# Try Sugary Foods When Really Lean
- 3 Bottom Line:
First Off, What Exactly Is Vascularity?
If you’re familiar with the world of bodybuilding and the fitness community, you will likely hear people talking about vascularity a great deal, but what the heck is it?
Basically, vascularity is when your blood vessels under your skin become more visible, giving your muscles an incredibly ripped and pumped look and helping you to look more shredded and defined than ever before.
The leaner you are, the closer to your skin’s surface your veins will be, giving you much more of a defined look.
On top of that, when you exercise your circulation will increase, helping to increase the volume of your veins and blood vessels, once again giving you a ripped and vascular look.
Whether you are training as a bodybuilder, or if you just want to look leaner and more defined, vascularity will go a long way when it comes to increasing your aesthetics.
How To Get More Vascular?
Now that we’ve looked at what vascularity is, let us now take a look at what you can do to increase your vascularity.
1# Cut Out Junk Food
Okay, this isn’t quite as black and white as it may sound because, in some instances, a little junk food will help improve your vascularity, though there is a huge catch and we’ll look at that in more detail a little later on.
For now, we’re going to begin by talking about the detriments of junk food when it comes to vascularity.
Basically, in order for your veins to become more visible, you need to get your body fat percentages very low, and as you know, junk food and fat loss generally do not go together.
By all means, enjoy the occasional treat meal, but 99% of the time, be sure to keep junk food out of your diet.
2# Clean Up Your Diet
So, we’ve looked at why you should cut junk food out of your diet, now we’re going to look at why you should clean up your diet.
In order for your veins to show, your body fat percentages need to drop.
A great way to help lose weight is to eat healthy produce rich in nutrients and low in calories.
The healthier your diet, the more likely you will be to lose body fat.
Not only that, but a healthy diet will also help you to become healthier and to perform better when exercising, so you can train harder as well.
3# Monitor Your Calories
In order for you to lose weight in order to become more vascular, you will need to ensure that you monitor your calories in order to create a caloric deficit.
When it comes to weight loss, it basically boils down to calories in versus calories out.
If you create a caloric deficit and consume fewer calories than you need for maintenance, you will lose weight and burn fat, it’s that simple.
In order to create a caloric deficit, you need to track and monitor your caloric intake so that you know exactly how much you’re consuming.
Track everything from meals and snacks, to beverages such as milk or those containing sugar.
Now, for some people, this next tip on how to increase vascularity may be slightly controversial.
You see, some evidence out there may suggest that cardio can be detrimental to vascularity but this is not based on fact.
Yes, cardio does not promote increases in Nitric Oxide, and too much can inhibit muscle growth, but for the most part, cardio is ideal for veiny arms.
The reason why cardio or fasted cardio is great for vascularity is because of the fact that it helps to burn fat.
You’ve probably noticed a pattern by now, but yes, in order for your veins to pop (not literally) you need to really burn fat and cardio is a great way of doing exactly that.
Whether you go jogging, running, cycling, boxing, kickboxing, or anything else for that matter, as long as it boosts your circulation and gets your heart rate up, you’ll burn calories and lose weight.
5# Get That Body Fat Percentage Down
Yes, yes, we know that it’s important to get your body fat percentages down in order to boost your vascularity, but exactly how long do they need to drop?
Well, first and foremost, you need to resign yourself to the fact that you need to get really ripped in order to see those veins, which means putting in a lot of work, both in the kitchen and in the gym.
To see the first signs of vascularity, usually in the biceps, you will need to drop to around 12% body fat. This vein is known as the cephalic vein and it is the vein that most bodybuilders tend to see first.
Once you drop to 10% and below, you’ll start seeing veins in the shoulders, your chest, your lower abs, your legs, your forearms, and more besides.
Just remember that dropping into single-digit body fat percentages is not easy and it is certainly not for everybody.
If you can manage it, though, the rewards will speak for themselves.
6# Lift Those Weights!
In terms of getting more vascular, another top tip is to lift weights and carry out more calisthenics and resistance training.
As you increase your muscle mass you will boost your circulation which will cause the veins to become full of blood and look fuller and more swollen.
Not only that, but it will also force them closer to the surface of your skin, giving you more of a defined look.
7# Eat More Foods Containing Nitrates
Nitric Oxide is very effective when it comes to vascularity, as are nitrates.
Foods such as spinach, beetroot, and other green leafy veggies are packed full of nitrates which help to boost nitric oxide concentration levels in the blood.
Why is this important?
Because nitric oxide, or NO for short, acts as a vasodilator.
This means that it causes the blood vessels to relax and expand, which in turn allows for more oxygenated blood to be pumped through them and transported around the body.
The more blood that can be pumped through them, the bigger and wider they will become, and the more prominent they will look.
8# Use A Nitric Oxide Supplement
N.O supplements are very popular in the fitness community, and for very good reasons too.
Nitric Oxide, as we just mentioned, helps to boost circulation by dilating the blood vessels. N.O supplements are so useful because they provide concentrated doses of N.O and are absorbed much quicker.
Many pre-workout formulas contain Nitric Oxide, making them ideal for use before your workout.
In fact, if you do decide to use an N.O supplement before you train, you’ll find that you have more energy and that your performance in the gym improves drastically.
9# Try To Go With Higher Rep Ranges
Now, when it comes to lifting weights, we’re not telling you never to train heavy if you want to improve your vascularity because training heavy can be beneficial in some instances.
For the most part, however, when lifting, try to keep rep ranges at a moderate/high level as this will help yield impressive muscle pumps which in turn will boost your vascularity levels to no end.
Higher rep ranges result in elevated levels of metabolic stress which will also help increase N.O levels, and we’ve already looked at how they can help with vascularity.
10# Try Blood Flow Restriction Training
One of the latest trends in the world of fitness and bodybuilding is what is known as blood flow restriction training, BFR for short.
The basic premise behind BFR training is that you wear special devices attached to your arms or legs, which will inflate, squeeze, and constrict blood flow whilst you perform your working sets.
You then deflate the devices and the blood suddenly rushes into the muscles via the blood vessels, helping to force out lactic acid and flood the muscle with oxygenated blood rich in nutrients.
Not only does this give you an awesome muscle pump, but it also helps to boost recovery, increase vascularity, and improve athletic performance as well.
11# Increase Your Core Body Temperature
Another effective way of boosting vascularity is to increase your core body temperature.
The next time you’re cold, just take a look at your hands and see whether or not your veins are visible.
They likely won’t be, so then, try warming yourself up, get the hands nice and warm and look again.
Now, once warm, you’ll see that your veins are now a great deal more prominent and visible.
Having an increased core body temp will boost circulation, which in turn will give you a more vascular appearance.
12# Accept That Genetics Play A Part
Despite the fact that there are things you can do to enhance your vascularity, sometimes we need to accept the fact that, when it comes down to being vascular, genetics may be a deciding factor.
Some bodybuilders such as IFBB pro-Frank ‘ Wrath’ McGrath have freakish genetics when it comes to vascularity.
Others have to work much harder.
4x former Mr. Olympia winner Jay Cutler had the best physique in the world on 4 separate occasions, yet he wasn’t anywhere near as vascular as other bodybuilders such as Ronnie Coleman and Andrei Deiu.
Some people are genetically predisposed to looking more, or less, vascular than others, and that is just something that we are going to have to accept.
13# Reduce Water Retention Levels
Another awesome tip when it comes to vascularity is to try to cut back on the amount of water you’re retaining.
Water retention can leave you looking bloated and it can give your physique a flat and watery appearance that is not conducive when it comes to boosting vascularity levels.
To avoid water retention, make sure you’re not eating or drinking too many foods containing salt as excess sodium can cause bloating and can lead to water retention.
As well as that, try drinking more water because, ironically, the more water you drink, the more water you will flush out of your body.
14# Try Sugary Foods When Really Lean
If you need to lose fat to become vascular, ignore this next tip.
If, however, you’re in single-digit body fat percentages and want to become more vascular, read on.
When you’re super shredded, spiking insulin levels with sugary foods can give your muscles much more of a vascular look.
This is why you’ll see bodybuilders eating simple carbs such as candy the morning before they’re due to step on stage.
It sounds extreme, but trust us, it really does work.
As you can see, in terms of how to get more vascular, becoming vascular is not easy, but it can be done.
If you watch your diet, exercise more, and do your research, you’ll find that your vascularity levels will increase noticeably in a relatively short period of time.