How to Get Bicep Vascularity

Muscular Bodybuilders Doing Exercises with Dumbbells in Gym
Men doing bicep curls (Image: Anchiy/iStock/Getty Images)

Many bodybuilders strive for strong muscle vascularity, which results in visible veins along the muscles. Even if you're just trying to bulk up for cosmetic reasons, veiny muscles can make you look bigger and stronger. Individual differences in body structure can affect how easily you increase vascularity, but with the right diet and exercise routine, you'll see more definition and boost your number of visible veins.

Step 1

Eat enough protein to sustain healthy muscle development. Bodybuilders need about .7 to .8 grams of protein per pound of body weight each day, while traditional athletes need between .5 and .7 grams. Focus on lean, healthy sources of protein, such as fish and nuts, because high-calorie proteins can cause you to gain excess fat.

Step 2

Focus on hydration. Well-hydrated muscles look more vascularized. When you're dehydrated, your skin can look dry and shriveled, and your veins won't be as thick. The amount of water you need depends on your size, health and how much you sweat, but it's nearly impossible to drink too much water. Take frequent water breaks, and aim to consume 10 ounces of fluid every 20 minutes during intense training sessions.

Step 3

Burn off body fat with regular cardiovascular exercise. Focus on short, intense training sessions by running or cycling for about 30 minutes, four to five days each week. Avoid pushing yourself to the point of dizziness or weakness. When your body runs out of fuel, it can switch to burning muscle, and this will make your muscles look weaker and less vascularized.

Step 4

Stay active throughout the day. Circulation affects the vascularity of your muscles. If you're sedentary for too long, circulation to your arms may slow down, shrinking your veins. If you have to sit for long periods of time, take a break every 30 minutes to an hour to stretch your arms and back.

Step 5

Increase the intensity of your biceps exercise routine. You can do this by adding weight or increasing the number of reps you perform. Kickbacks, close-grip bench presses, biceps curls, close-grip pushups, curls, pushdowns and bent-over rows can each help to increase the strength and size of your biceps.


Pushing yourself to gain too much muscle too quickly can lead to pain and injuries, so start with relatively easy routines and then gradually increase intensity. If you're not an experienced lifter, talk to a doctor or trainer before beginning a new routine.

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