How To Get More Vascular – Tips, Tricks, and Lifestyle Changes

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Vascularity is a sign of a lean body.  Your forearms are the best place to get your veins to pop out and become more visible.  Many bodybuilders feel that you are not a bodybuilder unless you have those pipe-like veins running through your body. The question you might be asking is how to get more vascular.  There are many ways in which to accomplish this, mainly through supplements. For some, genetics plays a role in being more vascular than others but there is nothing you can do about your genetics.

Become Leaner

Body fat is generally stored right beneath your skin so that is basically what’s holding back your vascularity. For both men and women, being lean positively correlates to greater vascularity.  With this being said, you need to look at your nutrition plan and determine what needs to change.  



Most likely you will need to create a deficit where you cut 300-500 calories each day.  Your goal should be to lose between one to two pounds each week, depending on how much fat you’re carrying.  Make sure you keep your weight loss as slow and steady as possible. You want to make sure that you do not lose much muscle mass.

Build More Muscle Mass

You will burn more calories and require more blood if you have more muscle mass.  Eating and training with an emphasis on building muscle is one way to get more vascular arms.  As you build muscle, your body adapts by expanding your blood-vessel network to the muscle mass you are building.  


In your quest to become more vascular you should train with a focus on hypertrophy while also trying to keeping your body fat low.

Chase The Pump

We’ve all heard of “the pump” before. A word that is used to describe metabolite accumulation and cell swelling, which helps to promote muscle growth.  You can chase the pump by keeping your rest period short between sets and training with intensity.  


By training this way, you are driving a significant amount of blood into the muscles.  The average pump lasts 15-20 minutes so make sure to take advantage of it for all its glory. You are sure to look more vascular when you have a pump.

For more tips concerning training for vascularity, feel free to check out a great video by AthleanX below.

Cardio And Staying Hydrated

Doing cardio exercises will help to promote more prominent veins.  Cardio can also help with creating a caloric deficit to help reduce belly fat.  Doing consistent aerobic exercises will increase your capillary density. When you make cardio a part of your routine it will promote greater blood flow to the areas.


One thing to remember is that your muscles are 79% water, so if you do not keep hydrated then you will have horrible vascularity and look flat.  Make sure that you are drinking enough water but also that you get some electrolytes to keep your body balanced. The recommended daily intake of water is 64 fluid ounces or eight cups. This will help to ensure that your muscles have enough intracellular hydration.

Increase Nitric Oxide

Nitric oxide (NO)  is made in our bodies naturally.  It also plays an important role in cardiovascular health.  Nitric oxide is what increases the oxygen in your blood and lowers your blood pressure.  It acts like a messenger that signals your blood vessels to relax, dilate, or contract.  


As you get older the production of nitric oxide decreases so you need to make sure you are eating foods rich in nitrates. Similarly, you can also supplement NO with nitric oxide precursors.  When you keep optimal nitric oxide levels it will improve your physical performance and make you more vascular. Some of the foods that are rich in nitrate include lettuce, beets, spinach, and other leafy greens.

Best Supplements For Vascularity

When increasing vascularity there are many different supplements that you can take.

  • L-Citrulline—this supplement will increase your arginine levels without digestive distress.  You should take six to eight grams 30-60 minutes before you start your work out. To obtain the maximum results take it in one serving and do not spread it out into individual doses throughout the day.  Watermelon is also quite high in citrulline.

  • Creatine—this supplement accumulates inside your muscle cells drawing fluid to it.  This supplement can lend a hand to your veiny exterior and shirt ripping pump along with enhancing cell swelling. You should take five grams a day.

  • Nitrates—the most common nitrate supplements are pomegranate extract or juice and beetroot.  All of these will impact blood flow in a positive way if they are taken pre-workout. This is because of their ability to act as a vasodilator.  Take 1000 milligrams of pomegranate extract 30 minutes before you start to work out. With the beetroot, you should take a daily dose for a week and then a dose prior to each workout. Beetroot also comes in powdered supplements, juice, or extract.

  • Thermogenics—this will ramp up your body’s heat production.  More heat production results in greater blood flow to the surface of your skin, which will help to cool your body.  Some examples of thermogenics include green tea, ginger, caffeine, or capsaicin.

  • Glycerol—this will help to control your hydration levels and can help you get a better and stronger pump.  You should take one to two grams before you exercise.

It’s important to note that there are plenty of pre-workouts that are designed to increase nitric oxide. Many of them have a complex blend of ingredients to help you get a better pump.


There are other ways to get more vascular.  One thing you can do when exercising is focusing on upper body exercises. Bicep curls, pullups, forearm extensions, and close grip bench presses are great for vascularity. Although more muscle positively correlates to more veins, you can do exercises in the toning rep range and get good results. The toning rep range is considered 15-20 repetitions.

Eating more lean protein and vegetables is also a fantastic way to improve your vascularity. Mushrooms, broccoli, and spinach are good vegetable choices for this purpose. Protein always crucial, and there are plenty of sources to choose from. Consuming one gram of protein per pound of lean body mass is a good guideline for protein intake.


Following these tips will help you become more vascular.  One important thing to remember is to check with your physician before taking any vascularity supplement to ensure it’s safe.

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