How to Get Bicep Vein? UPDATED 2022 – A Complete Guide
The biceps are one of the popular body areas to build muscle. They not only show a visible difference after just a few weeks of training but can also go a long way to improving your overall physical strength.
Once you’re at a level of muscle mass that you’re happy with, there are still things you can improve. Minor parts of your biceps that you can tweak for the perfect aesthetic. One of these is a bicep vein.
If you’re asking how to get a bicep vein, or if you’re confused about what bicep vein is, then look no further. This guide has everything to help you understand how to get a visible bicep vein, the best exercises, and other tips for reaching peak bicep aesthetics.
How to get Bicep Vein to Show? A Complete Guide
Every part of the body has veins. They’re a cool part of the circulation system. They perform the essential function of carrying blood to and from the body, so without them, we wouldn’t get very far. But why is having a bicep vein so desirable?
First of all, let’s clear up what exactly it is. When people talk about visible bicep veins, they don’t mean that the under-skin vein is visible. Instead, this feature is where when your biceps are flexed, you can see the texture and the pattern of the veins through the skin.
If you think of a bulging muscle, you probably think of one with defined lines. These are the veins between the muscles. They’re sometimes also called vascular arms.
Your arm has veins that run all down it into the tips of your fingers. You might know that your veins are most prominent in your wrist. These are perforating veins and are sometimes visible because the skin around the wrist area is quite thin.
You can usually feel the veins in your wrist, but why can’t you feel bicep veins? This is because this area is covered by muscle and builds more mass. The veins are also deeper in the tissues of the bicep.
Protruding veins in your bicep are a direct result of a lean, muscular build. In direct terms, you need a low body fat percentage and a high muscle mass in your bicep area.
It’s a desirable feature more so for the status it connotes than its actual appearance. If you can see a bicep vein, then it means that your bicep is at the peak of muscle gain and strength.
The ideal bicep vein could either be the definition of lots of little veins, or a singular vein that runs down the bicep. The most prominent will usually start at the shoulder and run down diagonally to the beginning of the forearm.
Most Effective Bicep Vein Exercises
The path to building a visible bicep vein lies in low body fat and high muscle mass. Knowing those two facts, it might be easy to piece together a workout routine for yourself that uses exercises to promote both of these things.
The best exercises for burning body fat include squats, squat jumps, jumping jacks, and cardio exercises. If you have a high body fat percentage, it’s recommended that you reduce this before trying to build muscle definition.
When you’re ready to build muscle definition, the key exercises here can be summarized with one word: weights.
Dumbbell lifts, barbell lifts, and weighted machine exercises are all key to building high muscle definition.
Dumbbell lifts are one of the best specific exercises for getting vascular arms. They put pressure directly on the bicep and are great for building mass here. The same goes for barbell lifts.
However, something worth bearing in mind – while exercises are essential to get that bicep vein, they’re not all it takes. You might also need to make some adjustments to your diet. This is especially true if you’re at a high body fat percentage.
The best diet you should take is a question that doesn’t have a clear answer. In general, eat foods high in protein and low in sugar and processed carbs. For drinks, just water and green tea will do you fine.
The Ideal Bicep Vein Body Fat Percentage
As we’ve established, you need a low body fat percentage to get a bicep vein. Low is a pretty broad term. So, in exact terms, what is the ideal bicep vein body fat percentage?
In general, the average male body fat percentage is 18-25%. An athletic male will have around 6 – 13% body fat. Anything above 25% could be considered a problem area.
The average woman has a body fat percentage of 25-31%. This is considered a normal and “acceptable” amount of body fat. Female athletes will have lower, at a minimum of 14% and a maximum of 20% for an athletic build.
To have a visible bicep vein, your body fat should be between 6 and 10%. This is pretty low and might seem like an intimidating goal if you’re currently much above this. You can have defined muscles and still be at a higher body fat percentage.
But your veins are pretty deep down past your skin. Just getting them to show beneath a layer of skin alone can be hard. If you have another layer between your skin and your veins in the form of fat, then you’re not going to get the enviable bicep vein.
If you want to cut body fat fast, there are specialized diets and workout routines that can help you cut up to 1% body fat every week. Be prepared because they’re high intensity and focus on making significant changes to your lifestyle.
Bicep Vein – Closing Thoughts
A bicep vein is one of the peak symbols of fitness, bicep muscle strength, and dedication. Getting a bicep vein is seen as the final challenge for a lot of well-built people. This is because it requires small tweaks, eking out every little optimization in your routine that’s possible.
If you’re ready to take reducing body fat and building muscle seriously, we have workout plans to help. These are tailored to suit your goals or your current level of fitness, so take a look and find one that can work for you and with you.