One of the most common questions I get without a doubt, is how to increase vascularity.
That is, how do I increase the amount of veins visible in my body in the wake of my training.
So let me take you through the information of not only how, but why some people are more vascular than others.
First of all, genetics do play a role in how naturally vascular some of us are. Ah, that word again, I know.
But whilst we can't control our genetics...we can control the following!
How To Get More Vascular - Body Fat Percentage
You're not going to have as many veins popping out like a christmas sale if your body fat percentage is too high!
For men, anything above the 15% mark and you'll still see some, but not as many as below 10%.
Women however need to be in the 10-12% before serious veins start popping.
At around my bulking weight of 90kg, I'm as soft as a cream puff...and the only veins visible are in my arms during a pump.
This is what's called vasodilation - the expansion of your blood vessels when the demand for more blood becomes required, i.e exercise.
But when I go below 10% I start to see a lot more veins!
The other important factor is how BIG your blood vessels are. The larger they are - they more they stick out.
Moreover, the SIZE of your muscles is important too - the bigger your muscles the larger some veins need to become to service the muscles with blood.
Getting More Veins Permanently?
In some lucky folk, this is possible!
The constant vasodilation (frequent gym visits) can cause blood vessels to stay widened even when you're resting.
Moreover, hardcore exercise can even cause you to grow MORE blood vessels! (1).
Also, the amount of water under your skin plays a role in vascularity too - the more you have the less veins are showing!
Cortisol
When cortisol is abnormally high, the more water you'll retain (2).
This obviously isn't ideal for your vein game, so keeping the stress hormone low over a long period is important.
Cortisol will rise after a workout which is normal, but it's away from the gym that really matters.
A stressful life and/or job can make obtaining optimal vascularity a lot harder.
Water Intake and Vascularity
If you are NOT getting enough water, you'll actually cause your body to hold onto more water (3).
Conversely, if you are getting plenty then you'll have no issues.
Current recommendations are about 3.4 L per day for men and 2.8 L per day for women (4).
Eating For Vascularity?
Temporarily, you'll be able to see what effects a quick meal can have on your vascularity.
For example, bodybuilders before going on stage have a large intake of carbohydrates for an optimal look including larger veins.
A quick burst of carbohydrates, salt and a citrulline malate supplement together with a strong workout will have your veins popping!
So that's it - hopefully this helps in getting you more vascular, and understanding why some people are more vascular than others!
References
(1) Jensen L, Bangsbo J, Hellsten Y. Effect of high intensity training on capillarization and presence of angiogenic factors in human skeletal muscle. J Physiol. 2004 Jun 1;557(Pt 2):571-82. Epub 2004 Mar 12.
(2) Connell JM, Whitworth JA, Davies DL, Lever AF, Richards AM, Fraser R. Effects of ACTH and cortisol administration on blood pressure, electrolyte metabolism, atrial natriuretic peptide and renal function in normal man. J Hypertens. 1987 Aug;5(4):425-33.
(3) Popkin BM, D’Anci KE, Rosenberg IH. Water, Hydration and Health. Nutrition reviews. 2010;68(8):439-458. doi:10.1111/j.1753-4887.2010.00304.x.
Author
Dayne Hudson