Increase vascularity – 5 tips for visible veins!

We bodybuilders and strength athletes love them: our veins. They make our muscles look bigger and more defined. Now the only question is, how can you achieve this look? In this article, I’ll tell you 5 tips you can use to increase your vascularity and make your veins visible!

#1 Reduce fat

The most important factor for vascularity is body fat percentage. Veins are like abs: Everyone has them, and depending on how high your body fat percentage is, they are more or less visible. Depending on the genetic body fat distribution, the veins are more pronounced in some places, e.g. in some people on the upper body, in others on the lower body. In men, the veins are visible with a body fat percentage of 10-15% and lower, in women with a body fat percentage of about 20-25% and lower.

#2 Build muscles

Some veins are visible just by having a low body fat percentage without much muscle mass, such as on the forearms. However, other veins only become more pronounced once a certain amount of muscle has been built up, e.g. on the chest and shoulders. Due to the growth of the muscles and the resulting increased blood flow, the veins also enlarge on the one hand, and on the other hand the muscles push the veins to the surface of the skin. The greater the muscle mass, the higher the vascularity with low body fat percentage, which is why even professional bodybuilders have veins that are pronounced in detail.

#3 Drink water

Water balance in our body plays a big role in vascularity. In order to make the veins visible, we must always be hydrated, that is, drink enough water. Water intake allows muscles to retain water and increase in volume, pushing veins to the surface of the skin. In addition, water intake ensures that the subcutaneous water under the skin is kept low, which just like a low body fat percentage, makes the veins show up better.

#4 Carbohydrates

We can also influence our vascularity with carbohydrates. Carbohydrates are converted to glucose during digestion, which has two benefits: On the one hand, glucose ends up in the bloodstream after the conversion process, which causes blood flow to be stimulated and veins to dilate. On the other hand, glucose stores water in the muscle cells. These two processes ensure that the veins are more perfused while the enlarged muscle cells push the veins to the surface of the skin.

#5 Supplements

The supplements L-arginine and L-citrulline are found in many pre-workout and pump boosters and cause our blood vessels to dilate and allow more blood to flow through. However, this effect only lasts during and shortly after exercise, which means they only increase your vascularity in the short term. Creatine, on the other hand, stores water in the muscles, which increases their volume. This pushes the veins to the surface of the skin, making them more visible.


The foundation for highly pronounced veins, is muscle mass paired with a low body fat percentage. There are some ways to increase vascularity in the short term, such as for a competition or photo shoot. In the long term, however, good vascularity is the result of hard training as well as proper nutrition and muscle quality, which improves over time.

Did these tips help you increase your vascularity? Feel free to share your experiences with me in the comments, I’m happy to share with you. If you have any other questions about improving your vascularity, feel free to ask me there as well, I’m happy to help!

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