In bodybuilding, the term vascularity is defined as the visibility and prominence of body veins. Vascularity is an integral feature of physique development and a vital part of bodybuilding aesthetics.
Some people are blessed with vascularity through their genes. But most develop vascularity through training and nutritional methods.
We have compiled a list, a method, through which you can increase your vascularity.
Build Muscle Mass
There is no rocket science involved in this method. Bigger muscle means bigger veins. One of the easiest tips anyone could ever give you is to increase your muscle mass. Larger muscles are achieved by adding more nutrients. In addition, resistance training is also known for increasing muscle and vascularity. RT boosts the size of the heart which holistically improves the blood flow of the body
Decrease Body Fat
After increasing body mass, the next step is to decrease body fat. Everyone has veins in their body; but most bodybuilders are unable to flaunt their large veins because their body fat hides them.
To maximize vascularity for men, it is recommended to have body fat percentage in the single digits. The reduction in fat can be achieved through a cut of calories in your average diet. Regulate your protein intake and go through consistent resistance training to optimize fat loss.
Go for Higher Reps
Hey…You want bigger veins, right? Then why are you still stuck on beginner reps? Increase stress among your muscles. One of the ways to increase stress is by going for higher reps. In this way, more energy is utilized by the muscle and this causes “metabolic stress” – a phenomenon in which metabolites start accumulating in the muscles.
Increasing the amount of stress inside the muscles leads to the production of nitric oxide. This chemical is responsible for increasing chemical signals of the body which cause new blood vessels to form and grow. The multiple reps are also key towards building more muscle mass. Stay in gym for more time and when you feel really tired, do that one last rep because it counts!
Raise Body Temperature
When body temperature is raised, vessels widen up and get more prominent. Body temperature can be increased by saunas and steam rooms. Boosting body temperature also decreases water inside the body, which helps achieve vascularity.
Avoid Cardiovascular Exercise
By research, it has been proven that strength training is a much better contributor to production of nitric oxide than cardiovascular and aerobic exercises.
We are not saying to give up cardio completely. Surely, in terms of stamina building, they have their advantages. However, when it comes to vascularity, strength training gets all the credit. Cardio is inferior to strength training and can inhibit muscle growth, making it harder to achieve the desired physique size.
Foam Rolling Technique
Considered as a warm up activity to improve overall flexibility inside the body, foam rolling is also an easy way of promoting nitric oxide in your body. More nitric oxide is responsible for the circulation of blood – which improves vascularity.
Foam rolling also helps you recover from tedious training. This is a warm up which can be done multiple times throughout the day. Useful for displaying your physique anytime of the day, we urge our readers to master this exercise and undergo this before and after a workout to improve vascularity.
Get On A Rich Diet of Nitrates
Eating a rich diet of nitrates is responsible for the production of nitric oxide in your bloodstream. Foods like beetroot, spinach, and lettuces are rich in nitrates. The increase of nitric oxide can cause widening of your arteries and veins. They increase the “pump” from resistance training.
Taking the right foods before the start of exercise affects your body significantly. Nitrates can improve your performance in the gym, contributing towards an ideal pre-workout routine.
Decrease Water Retention Inside the Body
Once muscle mass has improved and body fat has minimized, a bodybuilder should focus on decreasing the water retention inside the body. A bodybuilder should aim for achieving a “thin” skin, which would allow the visibility of blood vessels
Flushing is the technique which can decrease water inside a body. The trick is to drink enough water which would produce a hormone known as “aldosterone” This hormone is responsible for urine increment and sweat production. Carbs can also be restricted to prevent glucose from retaining water getting stored in the muscles. When exercise and sweat is increased, water reduces inside the body.
The dehydration causes the skin to dry, which helps making veins more visible. Certain diuretics (XpelTM) maybe used to increase the production of urine but should be used occasionally to preserve health.
