Vascularity is a term that refers to the condition where the veins are clearly visible under the surface of the skin. It adds a lot of detail and visual appeal to the physique. Vascularity is the hallmark of an advanced bodybuilder and someone who is in crazy shape.
There are certain veins that show up more readily than others. The sapphilic vein that runs from the shoulder, through the bicep and then splits off into the forearms will generally show up first. Then you’re likely to see some spider-web –like veins on the shoulders, followed by some lower abdominal veins.
Although vascularity increases over your training life and is influenced by your genetics, there are some factors that can help you get more vascular quicker. Lets check out how to increase vasularity:
We’ve got a huge network of veins running through our bodies. If they are covered by a layer of fat, though, no one will ever see them. To start bringing out some impressive vascularity, you will want your body fat level down around the 10% mark.
To shed fat fast, you will want to engage in some form of high intensity interval training (HIIT) that will see you powering through about 8 cycles of 20-30 seconds sprint type training followed by 10-15 second rest periods. At the same time, you should be restricting your daily caloric intake to 500 calories less than your maintenance level.
To enhance your vascularity you’ve got train heavy with maximum intensity. When you do this, the muscles strain, increasing blood pressure. This causes the veins and the arteries to dilate. This causes the veins to enlarge and become more pronounced. So, hard, heavy training brings out vascularity. Stick with low reps in 6-8 range. However, at the end of working a body-part, finish with one high rep set, where you do 15-20 reps.
As an example, when training your biceps, you might do four sets of standing barbell curls for 6-8 reps. The weight should be heavy enough that you’re working hard to complete the last couple of reps. On the last set, make use of forced reps with your training partner. Immediately on finishing that last set, grab a weight that is only half as heavy and then pump out 20 reps. This will flush the area with blood, bringing out the vascularity.
After your workout you should perform certain isometric contractions to further bring out your vascularity. This simply involves holding the muscle under tension against an immovable resistance. You can use isometric tension on your biceps by grabbing your wrist with your other hand to apply force and squeezing the bicep to lock the arm up. Hold it for 15-30 seconds, straining as hard as you can.
You can do the same thing for the triceps. Just hit a side triceps pose and hold it for 15-30 seconds.
Nitric Oxide Booster
Working in tandem with your heavy workouts and isometric contractions, a nitric oxide will be a great aid in bringing out the vascular pop of your muscles. You take a nitric oxide booster just before your workout. Using a good nitric oxide product helps to increase the blood flow into the muscle, to engorge the arteries and the veins with blood. Nitric oxide does this by opening up the arteries. This is great during the workout. It also trains the veins to be more pronounced.
Decreasing Water Retention
Apart from fat, water is the other thing that can get between your skin and your veins. The less water you are holding under your skin, the more pronounced your vascularity will be. Oddly enough to flush this water out, you need to drink more water. If you consume up to 5 liters per day, your body will go into a flushing state. If you’re peaking for an event, the last day or two, cut your consumption as much as possible. Your body will keep flushing the water out to allow you to end with a dry, hard, vascular look.
Diet is very important to enhancing your vascularity. If you’re out there eating junk food, or a diet that’s too high in fats, simple sugars, and carbohydrates, you will inevitably look fat and bloated. It doesn’t matter what you do, you will never look vascular. In order to get lean and vascular you need to:
- Eat six small meals per day
- Eat meals that are high in protein, low to medium in complex carbs and low in fat
- Your plate should be filled with one third protein, one third, complex carb and one third fruit or vegetable
- For your preferred protein choices go for lean, skinless chicken breast, eggs, fish and red meat
- A great complex carbohydrate source is steamed brown rice
- Pineapple is a great fruit choice. It actually helps with the digestion of chicken breast (just be careful not to buy pineapple that is canned in sugary syrup!)
Increasing vascularity is an advanced physique enhancement concept. If you are not already down around the 10% body-fat level, then you need to get there before you focus on this aspect. Once you’ve achieved that level of leanness, you are ready to give your body the vascular advantage. You should then combine the factors above into your training and lifestyle to add that vascular pop to the muscular, lean physique that you’ve already forged.