Otherwise known as vascularity, veiny arms are an important trait that completes the overall athletic physique. Prominent veins represent strength which is no wonder why many people who don’t have them want them.
How do you develop veiny arms?
First, let’s talk about the anatomy of your veins to learn how they “pop out” of your arms. Veins are primarily located towards the superficial surface of the body while arteries are typically found in deeper areas. Not all veins are visible through your skin, however. Superficial veins are the types of veins that you can see on your body or someone else’s.
Your veins have thin walls, compared to the thicker walls of your arteries, which allow them to dilate when engorged by blood. When under tension, your venous outflow is slower than the arterial inflow. This means the flow of blood from your veins to your heart is slower than the incoming blood flow from your heart through your arteries. This causes a back up of venous blood leading to an increased pressure against the walls of your veins giving them the “popping out” appearance. [1]
The appearance of veiny arms and overall body vasculature depend on several factors. The most important of these factors is the level of subcutaneous fat. Low levels of subcutaneous fat (fat beneath the skin) enhances the appearance of not only veins but muscles as well.
Are prominent veins really a sign of fitness?
If you already have prominent veins that’s great, but does a vascular appearance really mean you’re fit?
Sometimes, but not always. Although many people associate prominent veins as a sign of athleticism and overall good health, they can also be a sign of unhealthy patterns in the individual.
Veiny arms may also be a sign of underlying health problems such as stress. High levels of stress can promote secretion of stress hormone cortisol or the overproduction of aldosterone. These hormones are responsible for altering your blood pressure by adjusting levels of sodium in your body. When water is retained through elevated sodium levels this leads to increased blood pressure and more pronounced veins.
What affects the size of your veins?
There are several factors that determine the prominence of your veins, some are within your control and some simply aren’t.
Genetics
Like nearly everything that has to do with your physique, genetics will always have something to say. Genetics can influence more pronounced veins in individuals with more fat, while hardly producing any visible veins in leaner individuals. The reality is genetics decides whether your veins are closer to the surface of your skin or further away.
Age
Elderly individuals may also have their veins more visible primarily due having thinner skin and enlarged veins caused by weakened heart valves.
Muscle Mass
Increasing your muscle mass through high intensity training engorges your veins with blood giving you what’s known as the “pump.” High rep weight lifting with fast concentric movement produces the biggest pump. This pump pushes your veins closer towards the surface of your skin which gives the “popping out” appearance.
In order to build muscle mass effectively you must adhere to a combination of heavy weights within an 8-12 rep range, and establishing progressive overload, however, in order to achieve a bigger pump more effectively, performing higher reps with less weight is usually advised. Make sure to target muscles that have prominent veins such as forearms, biceps and triceps. Keep in mind a vascular appearance may be more visible during the the time of your workout and will only decrease post workout.
Body Fat
Reducing overall body fat will allow your veins to appear more pronounced. Having less fat between your veins and skin allow you to take advantage of the “veiny look.” You can lower body fat levels by being in a caloric deficit and undergoing more cardio training.
BFR Training
Blood flow restriction (BFR) is becoming a popular training method in physical therapy and at the gym. Originally intended for rehabilitation purposes to help patients r
egain lost muscle mass following injury or post-surgery it can also serve to increase vascularization. This infamous style of training involves partly restricting arterial inflow while fully restricting venous outflow during exercise. Essentially, BFR incorporates reducing the amount of blood that leaves the targeted muscle through the use of a cuff around either the upper arms or thighs individually causing a sizeable “pump” that will aid in the appearance of a more veiny look.
One study suggested its participants to undergo BFR resistance training using 20-40% of their 1 rep max as a method to maximize strength gain and muscle growth.[2] The volume suggested are 4 sets with 75 total repetitions. The first set is to be performed with 30 reps while the remaining 3 sets can be performed with 15 reps each. Training to failure can also be adapted but not required if following the suggested volume.[3] Rest period between sets that demonstrated strength adaptations and skeletal muscle hypertrophy lay between 30-60 seconds.[4] When performed 2-3 times per week with progressive overload, BFR can help to enhance strength and hypertrophy adaptations.[5]
Since cuffs can be rather pricey starting at around $300, the use of BFR bands are a more affordable option. Before beginning any new training program it is always recommended to talk to your primary care provider first.
PHF on the subject
If you’ve followed all the guidelines but still don’t have the veiny arms you were training for, its okay. Unfortunately not everyone can achieve this sought out vascular appearance even if you are extremely fit. For others, prominent veins come naturally despite not going to the gym. Before breaking yourself over this, ask yourself, if you’re training to look better or for better performance. Making this distinction early on in your fitness training can help you achieve those goals faster. You can have above average fitness levels and still not have veins that pop out. If you find yourself in this position, avoid taking drastic measures to reduce body fat quickly and consider staying on the path of healthy fitness and diet lifestyle choices.