Getting bigger and vascular arms is not an easy task to deal with. You really have to exert an effort, discipline yourself, and find some motivation to be able to achieve this kind of physical aesthetic.
If you already see a weightlifter or bodybuilder, you have probably concluded that they are taking some supplements and steroids just to make their muscle more visible.
However, the truth here is that there is a right technique to enhance your vascularity. With that, if you want to know how to get vascular arms, here are the secret tips that you have to consider as early as now to immediately see the results that you are wanting to acquire.
Lower your body-fat percentage
Before you try to lower down your body-fat percentage, it is very important to measure it first by means of a tool which will give you an accurate result. However, this kind of tool is a bit expensive, that’s why other people were choosing to get the cheaper way regardless of how inaccurate are those measurement tools and or devices.
But aside from the measuring devices, there is also another accurate way for you to know your body-fat percentage. According to Jeff Cavaliere, MSPT, CSCS, creator of the ATHLEAN-X™, this image will help you to figure out what is your current body-fat percentage.
So if it happens that your body-fat percentage is between 20 to 24%, you are required to undergo a special training for you to remove that excess belly and fats. While doing some training, you also need to change your diet plan by adding more veggies and fruits to your meal, plus some protein per meal.
Additionally, it is important that you will include some good fats and carbs in your diets such as oatmeal, steel cut oats, sweet potatoes, brown rice, whole wheat bread, and cream of wheat. And while you are adjusting your diet, it is also important that you will try to avoid the following foods:
- Skinned chicken
- Deli meat
- Breaded chicken
- Fatty ground beef
- Farmed fish
- Fatty red meat
- Ice cream
- Sugar juice
- Chips and candy
- Palm and Coconut oil
So after a few months, and you think that you are already losing your weight, it is time to check your body-fat percentage again and target for the lowest percentage which is the 8 to 10% for guys who wants to make their superficial veins more visible.
Drink enough water a day
If you want to get vascular arms, it is highly important to reduce your water retention because aside from fats, water can also be stored in between the layers of our skin and muscles. In other words, the less water that you will take, the better chance that you can achieve your desire of getting vascular arms.
But of course, it doesn’t necessarily mean that you don’t need to drink water just to get vascular arms. What we are trying to pinpoint here is take drink enough water for about 3/4 to 1 gallon per day. And if you are a type of person who sweats more, it is suggested that you add a liter or two of water per day just to fulfill your need.
Stabilize your sodium and potassium intake
Sodium and potassium intake is very important to be stabilized as well because this will affect your water retention. If you add or take more sodium, water will be provisionally retained in your cells. So for better results, it is best recommended to only use one teaspoon of salt daily to avoid too much water retention.
With regards to your potassium, it is also important to take at least 4700 mg. of potassium on a daily basis because the role of this mineral is to drain out the water from our cells. So if the sodium will keep the water in our cells, the potassium will drain this water. That’s why it is essential to balance both of these minerals to avoid increasing your water retention.
Foods low in sodium:
- Dry peas and beans
- Ricotta cheese
Foods rich in potassium:
- Avocado (1,067 milligrams)
- Pomegranate (667 milligrams)
- White beans (502 milligrams for every 1/2 cup)
- Banana (487 milligrams for 1 large banana)
- Salmon (772 milligrams for every 1/2 salmon fillet)
Lower or control your cortisol levels
If your cortisol level is too high, you are more likely prone to increase your water retention, your metabolism for food, blood sugar levels, and many more. And if this will happen, you will find it hard to achieve vascular arms because cortisol is a stress hormone which will lead or push us to do stress eating and many other unhealthy habits.
So to lower your cortisol levels, it is best recommended to do some meditation, walk in nature together with your loved ones, or any other relaxing activities that would help in reducing your stress.
Increase your muscle size
For you to increase or develop vascular arms, you need to increase your muscle size by means of training and workouts.
And when doing workouts for your arms, it is best suggested to start with low rep range between 4 to 6. Then if you are ready to increase your rep range, the next is to try the moderate level which is 8 to 12. And for high rep ranges, 15 to 20 will be ideal.
So for your biceps, you can try the barbell and dumbbell curls and hammer curls plus reverse curls for your brachialis.
For your forearms and brachioradialis, you can do the palm up barbell wrist curls over bench and palm down barbell wrist curls over bench respectively.
Then for your triceps, you can do the close-grip bench press and lying tricep press. But if you have better training and workouts, you can also do those but make sure that you will ask for an expert guidance to avoid further complications.
All in all, if you want to get vascular arms, you have to make sure that you will eat properly, exercise well, and put some discipline in your daily lifestyle because these are the keys for you to achieve your most desired arms.