If you want to know how to make a pronounced venous on the 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 pronounced 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 photo after two years of training in meaningless programs for working with weights and poor diets:
Not a trace of prominent veins, despite the fact that I'm pretty fit.
And here I am now:
So if you worry that you can never enjoy the beauty of your venous system, exhale. By the end of this article, you will know the answer to the question of what needs to be done to get veins on the biceps and not only.
4 steps to pronounced veins
If you somehow found yourself in a lecture room, into which the dressing room turned into the efforts of wise experienced brothers, you probably heard a number of opinions about what venousness in bodybuilding is and how to make the veins more visible.
Someone says that you need to do such an exercise as multi-repetitive pumping. Others are that key in a low-carb diet. Still others - that it’s all about how much you consume sodium and drink water.
Well, what can I say: they are all mistaken.
Consuming carbohydrates and salt can increase the venous flow in the arms and elsewhere for a while (a little later we'll talk about this), but in the end you will still look softer than a velvet washcloth, regardless of what your muscle tone and how few carbohydrates, sodium, and water are in your diet.
What really determines the increase in the severity of veins?
The first thing to understand is that genetics still plays an important role here.
For some people, veins are better viewed by nature, and after the tips presented in this article, they will generally be able to put everyone in a 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. Fortunately, this, generally speaking, is quite simple, it is enough to know how to pump veins in your hands.
If you put genetics aside, your venous level is mainly determined by several things (and in that order):
- The percentage of body fat.
- How big and thick your blood vessels are.
- How big muscles you have.
- How much water is under your skin.
In short, the slimmer you are, the more and more pronounced your veins are, the more muscles you have and the less water you have, the better your 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 the veins even when you pump, I have 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 the anatomy as "superficial" precisely because they are close to the surface of the body.
For example, the veins highlighted in blue in the image below are the superficial vessels that we see on the venous arms.
And I and you, of course, have these veins, and the main reason I see mine, and you mine, is that between them and the surface of the skin you have too much fat, but I do not.
Here is a good example of how venousity and percentage of body fat are related for most boys and girls:
As you can see, for us guys, the situation is something like this:
Veins are almost invisible, even when you pump.
Veins begin to be visible, but usually a pump is needed. However, a cephalic vein may stand out (see image above).
The veins are clearly visible when you are pumping and, depending on your genetics, even when not pumping. With this percentage of fat, veins also begin to be visible on the legs and shoulders.
On the arms, shoulders and legs, veins can be seen even without a pump. Also at this level, venous pressure is visible.
More and more pronounced general venous.
Again, as an extra example of pronounced veins in someone who is not inclined to this by nature: here is my photo with 6% fat
In women, as a rule, veins are seen worse for two reasons:
- They have less muscle and more fat than most guys.
Generally speaking, I don’t hear too often that women want to develop expressed veins, but if you are one of them, then it works the same way as for men.
You have already read about the genetic predisposition, the percentage of fat in the body, the size of blood vessels, muscle and water retention; If you follow the recommendations of this article, you will also know how to increase muscle venousity.
How the size of blood vessels and vasodilation affect the increase in venous
The size of blood vessels also plays an important role in how veins are visible, because the larger they are, the more likely they are to become more visible.
Here two factors come into play: the size of the vessels in the "pumped up" and relaxed states.
When they are “inflated”, vasodilation occurs, this funny 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, which increases arterial (coming from the heart) pressure. Some nutritional supplements, such as theanine and citrulline, which help dilate blood vessels, have a similar effect.
Over time, regular vasodilation can cause the vessels to remain dilated even at rest, and intense training can even result in the growth of new vessels.
This is why people who exercise regularly have, as a rule, more pronounced veins than those who do not.
And although the desired continuous vasodilation is provided precisely by training, you can also consume carbohydrates and sodium in order to temporarily increase the visibility of veins.
See for yourself: eat salty, carbohydrate-rich foods, and most likely within about half an hour you can get dilated vessels.
How muscle size affects appearance
The larger your muscles, the better your veins will be visible.
Since the veins are located inside and around the muscles, larger muscles will push them closer to the surface of the skin, where they will be better visible.
This is one of the reasons why people who work out with weights for a long time have increased venous ..
How water retention affects appearance
Just as your body stores fat between muscles and the surface of the skin, it stores water.
And the more water in a particular subcutaneous area, the less veins are visible there.
(This can be especially unpleasant when you dry, because the water not only gives a “soft” look, but also because of it, the results of weight loss are blurred.)
Thus, if you want to maximize venous flow, you need to minimize water retention.
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 body have receptors for cortisol, so it has a lot of effects, including regulation of blood sugar, level of fluid retention, metabolism, effect on the central nervous system and so on.
Under normal conditions, cortisol does not cause moisture retention problems. However, when its level exceeds the norm, problems nevertheless begin.
2. Balance salt and potassium intake
Sodium is well absorbed by the cells and it also brings moisture to them.
Thus, when you consume large amounts of sodium, this can cause the cells to temporarily retain water until normal cellular balance is restored.
That is why, when sodium intake is limited, moisture retention in the body decreases and veins begin to protrude.
Potassium plays a crucial role in restoring fluid balance in cells.
While sodium absorbs water into cells, potassium pushes it out; studies show that a lack of potassium can contribute to fluid retention.
Thus, if you want to minimize water retention and thus increase veins, you need to monitor sodium and potassium intake.
For specific numbers, the Institute of Medicine recommends a dose of 1,500 milligrams, with a maximum limit of 2,300 milligrams of sodium per day, and 4,700 milligrams of potassium per day.
(Just a teaspoon of salt contains as much as 2,300 milligrams of sodium, it is not surprising that the average American consumes more than 3,400 milligrams per day).
3. Drink enough water
If you do not give the body enough fluid, it adapts and begins to store it.
This can be prevented by simply giving the body enough water every day.
The Institute of Medicine recommends an adult male or female to drink 3 to 3.5 liters of water per day.
If you are a regular on this site, you are sure to devote time to training, which means that the amount of water your body requires is greater.
In particular, you need to replenish all the water that came out with sweat, and this can be from 3/4 to 2 liters per hour, depending on the intensity of your workout and climate.
So if you take the figure of 3-3.5 liters per day as a basis, add from 1 to 1.5 liters per hour of training, plus some other amount per additional sweat, this should be enough.
Do natural diuretics reduce water retention and affect appearance?
There are many foods and natural substances that have a natural diuretic effect, including ...
- and so on.
Like the popular "fat burning food" concept, the idea that you can magically dump large amounts of water by making minor changes to your diet sounds great, but ... doesn't work.
For example, caffeine and alcohol are soft diuretics, so soft that the amount of fluid that enters the body when they are consumed is comparable to that released as a result of their diuretic effect.
The same story with hawthorn and parsley - two more "natural diuretics", sometimes amenable to "slim". Studies show that they still have a diuretic effect, but it is so insignificant and short-term that it can hardly have any significant effect on the level of water retention.
The reality is that if it seems to you that you have more water being held up than you need, you can fix this only by changing your lifestyle, and not just by drinking some kind of pill or powder.
The only situation where I would recommend turning to natural diuretics is if you are already quite slim and you are planning a photo shoot or some other business for one day that you need to look as dry as possible.
That is why many people involved in any competitive fitness limit the intake of carbohydrates before a performance, eat less sodium a couple of days before going on stage, and also use natural (or artificial) drugs such as diuretics.
How to achieve good muscle venousness: the result
Do not waste time on "dirty tricks" and nutritional supplements, which are supposed to 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 can ...
- Pamp up.
- Eat carbohydrates and salt.
- Take supplements like citrulline and theanine (which, by the way, are my pre-workout supplements).
What do you think of the pronounced veins? Have something to share? Let me know in the comments below!