Many people who i know always ask me how i got those veins in my arm to stand out. I never really knew what to say at first and so i couldn't really recommend any particular exercise for it. My usual advice was advising them to reduce their body fat %. As far as i know, if you can successfully reduce your body fat%, then you will almost immediately see your veins popping out. I didn't know that it was a particular workout routine that i had that was giving me the results i wanted. But recently, due to some mishaps, i discovered what it was which made the difference. And now, you will be able to do the same and enjoy the same results.
Some months ago, i injured my left arm (actually it was more like a year ago). Anyway to cut the long story short, i had this aching pain in my elbow when i did certain exercises... especially my favourite "modified one arm preacher curl". So i swapped it with concentration curls, and surprise surprise it didn't hurt. So yes, i could continue to work out. Why do i call it modified one arm preacher curl? Well i do it a bit differently than you would imagine. I extend my arm all the way down, then pull the dumbbell up about 1/4 of the way. Then I lower it down all the again and after that pull it up all the way. This counts as one rep. I usually aim to get about 7 to 8 reps this way. It usually burns like hell as i do it. how did i find out about this? Funnily enough, i was reading Men's Health in the US many many years ago (circa 2000)... and the author recommended doing this to help you break your plateau in preacher curls. Well i didn't really have a plateau or any kind, but it sounded interesting so i tried it. And i liked the way it felt, so i stuck with it.
Anyway i continued doing concentration curls for a good 6 months until i was 100% sure that whatever i had in my elbow was gone. It finally was gone. So i slowly reverted back to my modified one arm preacher curl. i just started it about 2 months back. Now before you start wondering where i am going with this useless banter... let me explain. During the 6 months when i was doing concentration curls, i noticed that my arms lost quite a bit in size as well as form. No matter how much i tried to lift, i just couldn't get it to grow or look pumped. Also, i noticed that the veins that were usually very prominent in my arms were now almost all gone. In fact, my arms started looking like i wasn't lifting. Most of my friends who saw me kept asking me what happen? Are you losing weight? your arms don't look so pumped anymore. Have you stopped going to the gym. It was frustrating to hear this when i WAS going to the gym 5 times a week as usual. The plain fact is, i was doing everything the same. The only thing i did was swap my one arm bicep curls with concentration curls. All else remained the same. Including the weights i was using.
But now that i am back to my modified one arm preacher curls again, voila... i am back in business. Arms look more pumped, and the veins... yup... they are popping out again as usual. I get strangers asking me for fitness advice again (yes, this all stopped for about 6 months when i was going through "hell")... and i get the usual "do you work out?" from strangers. My arms are bigger (a whole 1 inch more, i measured and saw) and my veins... well lets just say it pops out from the sleeves of my t-shirt again... i sure missed them.
Now i know all you fitness scientists out there are saying "This does not make scientific sense". And i agree. It doesn't. I can't seem to find a logical explanation. But you can't deny the results. As ridiculous as the modified one arm preacher curl sounds, it does work. Can anyone explain this? I really want to know. Unfortunately i don't have any before pics to share.
But back to our question on the post... how do you make the veins in your arms pop out. Well here are some tips that will help you.
1) Try reducing your body fat%. If you can get your body fat% to below 20% and you lift a lot, your veins will naturally start popping out
2) Do the modified preacher curls i mentioned in the post. It really works. Also, i feel it really helps to boost your arms from skinny twigs to mighty tree trunks.
3) I also find that training your biceps twice a week helps tremendously. I usually train once heavy, and then another maintenance work out (usually very light and i aim for more reps till it burns) about 3 days later. So one heavy and one light workout per week.
Those are just some of the tips that will help to make those veins in your arms pop out. You don't need to pump steroids to see those kind of results.
So what do you guys think? Anyone have an explanation for the query above? Also i do hope you try out the modified one arm preacher curl i mentioned above. Its one of my favourite exercises because it really delivers results. If you have been training your arms for awhile and now want to take it to the next level, try it and see. You will absolutely love it. As usual, look forward to hearing your comments.