How To Get Veins To Pop Out: 14 Steps (with Pictures) - WikiHow

Skip to ContentQuizzes

• PRO Courses Hot Guides Tech Help Pro Expert Videos About wikiHow Pro Upgrade
• QUIZZES All Quizzes Hot Love Quizzes Personality Quizzes Trivia Quizzes Taylor Swift Quizzes
• EDIT Edit this Article
• EXPLORE Tech Help ProAbout UsRandom ArticleQuizzes Request a New ArticleCommunity DashboardTrendingForums Arts and EntertainmentArtworkBooksMoviesComputers and ElectronicsComputersPhone SkillsTechnology HacksHealthMen's HealthMental HealthWomen's HealthRelationshipsDatingLoveRelationship Issues Hobbies and CraftsCraftsDrawingGamesEducation & CommunicationCommunication SkillsPersonal DevelopmentStudyingPersonal Care and StyleFashionHair CarePersonal Hygiene Quizzes Love Quizzes Personality Quizzes Fun Games ForumsArts and EntertainmentFinance and BusinessHome and Garden Relationship QuizzesCars & Other VehiclesFood and EntertainingPersonal Care and Style Sports and FitnessComputers and ElectronicsHealthPets and Animals TravelEducation & CommunicationHobbies and CraftsPhilosophy and Religion Work WorldFamily LifeHolidays and TraditionsRelationships Youth
• LOG IN

  Log in

  Social login does not work in incognito and private browsers. Please log in with your username or email to continue. Facebook Google wikiHow Account No account yet? Create an account
• RANDOM

• Home
• Random
• Browse Articles
• TrendingNew
• Quizzes & Games
• All QuizzesHot
• Love Quizzes
• Personality Quizzes
• Fun Games
• Dating Simulator
• Learn Something New
• Forums
• Courses
• Happiness Hub
• Explore More
• Support wikiHow
• About wikiHow

• Log in / Sign up

Terms of Use wikiHow is where trusted research and expert knowledge come together. Learn why people trust wikiHow

• Categories
• Arts and Entertainment
• Fun Activities
• Tricks
• Body Tricks

How to Get Veins to Pop Out Download Article Co-authored by Eric Martinez

Last Updated: April 25, 2024 Fact Checked

Download Article

• Getting the Bodybuilder Look
|
• Temporarily Popping Your Veins
|
• Exercise and Meal Plans to Get Veins to Pop Out
|
• Video
|
• Expert Q&A
|
• Tips

|Show more |Show less X

This article was co-authored by Eric Martinez. Eric Martinez is a Registered Clinical Exercise Physiologist and the Vice President of Infinity Sports Institute in Miami, Florida. With over a decade of experience, Eric specializes in clinical exercise physiology, human optimization, and sports science. He works with professional and Olympic athletes as well as high-risk patients. Eric holds an MS in Exercise Physiology from Barry University and is a Registered Clinical Exercise Physiologists in the State of Florida. Eric holds 15 different certifications in specialties such as strength and conditioning, injury prevention, neuro biomechanics, and Kinesio taping. He trains hundreds of coaches in Nero and Clinical Physiology certifications. There are 16 references cited in this article, which can be found at the bottom of the page. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. This article has been viewed 1,871,491 times.

You can force your veins to pop out quite easily just by cutting off your circulation. If you want veins that bulge on a day-to-day basis, however, that'll be a bit more of a challenge. Whether you're looking to freak out your friends or getting ready for that bodybuilder photo shoot, we've got you covered.

How to Get Veiny Arms

1. Eat a low salt diet that’s high in lean protein and vegetables.
2. Work out with high weight and low reps.
3. Do cardio exercises.
4. Reduce your body fat to 10-15%.
5. Try supplements like Agmatine, nitric oxide, and potassium.

Steps

Method 1 Method 1 of 2:

Getting the Bodybuilder Look

Download Article

1. 1 Reduce your body fat percentage. Having veins that bulge like a body builder's comes down to body fat percentage. The veins that will pop out are surface veins. The less padding you have between your skin and your veins, the more prominent your veins will be. Eat a diet focused on getting lean by decreasing your body fat.[1]
   • Below 10% body fat for men should result in most major veins being visible. The lower your body fat, the more visible your veins will be, especially in hard to see places like your abs.For women, the body fat percentage should be around 15%.[2]
   • To get this percentage of body fat, eat clean. That means loads of fresh vegetables and lean protein while skipping junk foods, soda, and dessert.[3]
2. 2 Lower your sodium intake. Sodium causes you to retain water. When your body is retaining water, your skin puffs up, obscuring your veins.
   • Keep away from the processed foods and pretty much anything you haven't made yourself. Odds are if it's prepared outside of your kitchen, it's been doused in salt.
   • Currently, 2,300 mg of salt is the upper limit daily recommendation. That's just one teaspoon of salt. The Institute of Medicine and the American Heart Association suggest 1,500 mg of sodium per day.[4] To make this manageable, buy fresh and use herbs and spices to jazz up your palette.
   Advertisement
3. 3 Build muscle. To build the kind of muscle that yields protruding veins, you need to focus on serious muscle building strategies. These muscles don't come from 3 sets of 10 reps that most people suggest for workout routines. Serious muscle building comes from 6-20 reps at a heavy weight.[5]
   • Start by doing 6 sets of 5 reps, but increase the weight you are lifting by 25%. Muscle needs to exert force to grow.
4. 4 Amp up the cardio. Cardio is an excellent way to burn fat and get lean. High intensity interval training (HIIT) works great for this. HIIT workouts are when you do super high intense bouts of cardio with rest in between for 20-30 minutes.[6]
   • Examples of HIIT are cycling between short intense bouts of speed and rest or completing 10 100-yard sprints with 60 second rests in between.
5. 5 Drink water. Drinking enough water keeps you hydrated and your muscles hydrated. This helps reduce your water retention. Drinking more water than necessary can flush excess water, therefore lowering your water retention. Keeping a healthy level of potassium in your system helps you expel water instead of retaining it (like sodium).
   • Many bodybuilders dehydrate themselves before a competition. Drinking less can lead to your veins becoming more prominent.[7] This method is not recommended because it is very dangerous. If you use this method, use it with extreme caution.
6. 6 Eat fewer carbs. Carbohydrates increase the amount of fluids your body holds. Eating a low carb diet can result in lower water retention under the skin.[8] Diets low in carbohydrates also lead to fat loss.
7. 7 Safely consider diuretics. Diuretics rid your body of water, helping to make those veins prominent.[9] You can buy diuretics, or you can use natural ones, like espresso. Diuretics can be extremely dangerous, though. If you use them, be safe and smart about them.
8. 8 Try supplements. Agmatine is a supplement that is a by-product of the amino acid Arginine. Agmatine prevents nitric oxide from breaking down in your body, which promotes increased blood flow to your muscles. Enhancing this blood flow can increase your vascularity.[10] A nitric oxide supplement can also help you achieve more prominent veins.[11] Creatine is another supplement thought to attribute to increased vascularity.[12]
Advertisement

Method 2 Method 2 of 2:

Temporarily Popping Your Veins

Download Article

1. 1 Tie something around your arm. Using tourniquets increases pressure in your veins and fills them, causing them to be easier to see.[13] Tie something around the section of your arm or leg where you'd like the veins to pop out.
   • Another method is to place your right hand right above your left wrist (or vice versa) and grip it tight.
   • This is the same idea used when you go to give blood or give a sample drawn. The nurse ties a band around your arm to get the vein to pop so she can see where to put the needle.
2. 2 Clench your hand into a fist. After securing the band around your arm, clench and unclench your fist several times. Doing this with a tourniquet traps the blood in your veins, which causes the veins to pop out.[14]
3. 3 Continue until you feel a pressure in your arm. This should take about 10 to 15 seconds. Just as if you were holding your breath, you'll be able to tell when your arm or leg needs oxygen. Your veins should be popping out.
   • Release your hand or the tourniquet when your limb needs oxygen. The veins will slowly return back to normal upon the release.
4. 4 Try holding your breath. Holding your breath hinders the flow of oxygen in the body and increases blood pressure. Close your mouth and nose and press hard. Bodybuilders sometimes use this trick when posing to make their veins pop.[15]
   • This method can be dangerous. Popping veins this way can sometimes lead to ruptures. These can happen in less serious places like the eye, or in serious places like the brain. Just remember to breathe after 30 seconds or so.
5. 5 Exercise. During exercise, cutaneous veins are pushed towards the surface of the skin, making them appear to pop. This is especially prominent in bodies with low percentages of body fat.[16] Lifting weights can produce more prominent veins in the exercised muscles. Veins are also more prominent after exercise because you are dehydrated.
6. 6 Increase your body temperature. When your body heats, the blood is pushed towards the surface of the skin, increasing the appearance of veins. One quick trick some bodybuilders use is to use a hairdryer on your skin to get the veins to pop. Another, safer way is to heat your body through the foods you eat. Try hot peppers or cayenne pepper. Some supplements also provide the same benefits of these foods. [17]
Advertisement

Exercise and Meal Plans to Get Veins to Pop Out

Sample Exercise Plan to Get Veins to Pop Out Sample Meal Plan to Get Veins to Pop Out

Expert Q&A

Search Add New Question

• Question Is it good for veins to pop out? Eric Martinez Clinical Performance Specialist & Registered Clinical Exercise Physiologist Eric Martinez is a Registered Clinical Exercise Physiologist and the Vice President of Infinity Sports Institute in Miami, Florida. With over a decade of experience, Eric specializes in clinical exercise physiology, human optimization, and sports science. He works with professional and Olympic athletes as well as high-risk patients. Eric holds an MS in Exercise Physiology from Barry University and is a Registered Clinical Exercise Physiologists in the State of Florida. Eric holds 15 different certifications in specialties such as strength and conditioning, injury prevention, neuro biomechanics, and Kinesio taping. He trains hundreds of coaches in Nero and Clinical Physiology certifications. Eric Martinez Clinical Performance Specialist & Registered Clinical Exercise Physiologist Expert Answer It isn't really good or bad. It is a sign that you have a low amount of body fat, so I guess in that sense it's a good thing. But the veins on their own aren't really good or bad. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 13 Helpful 44
• Question Is it better to life lighter weights, or heavier weights if I want bulging veins? Eric Martinez Clinical Performance Specialist & Registered Clinical Exercise Physiologist Eric Martinez is a Registered Clinical Exercise Physiologist and the Vice President of Infinity Sports Institute in Miami, Florida. With over a decade of experience, Eric specializes in clinical exercise physiology, human optimization, and sports science. He works with professional and Olympic athletes as well as high-risk patients. Eric holds an MS in Exercise Physiology from Barry University and is a Registered Clinical Exercise Physiologists in the State of Florida. Eric holds 15 different certifications in specialties such as strength and conditioning, injury prevention, neuro biomechanics, and Kinesio taping. He trains hundreds of coaches in Nero and Clinical Physiology certifications. Eric Martinez Clinical Performance Specialist & Registered Clinical Exercise Physiologist Expert Answer For the veiny look, you want heavy weights with a high number of reps. That's really the best way to get the blood flowing and those muscles bulging. It's going to take a lot longer to get this look if you use lighter weights or you don't do a high number of reps. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 36 Helpful 28
• Question Does having veins popping out mean you are stronger? Community Answer No, it just means you have veins popping out. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 130 Helpful 572

See more answers Ask a Question 200 characters left Include your email address to get a message when this question is answered. Submit Advertisement

Tips

• Keep up your vein-popping routine for at least a month before expecting to see results. Thanks Helpful 4 Not Helpful 1

Tips from our Readers

The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.

• If it’s cold out you’re less likely to see your veins—veins shrink in the cold.

Submit a Tip All tip submissions are carefully reviewed before being published Name Please provide your name and last initial Submit Thanks for submitting a tip for review! Advertisement

Video

You Might Also Like

How toGet Veiny Arms How to Get Visible Bicep Veins: A Step-by-Step Guide The Muscle Pump: What It Means & If It Actually Builds Muscle How toGet Skinny Arms V-Lines: What They Are & How to Get Them How toLose Water Weight Fast How toCut Weight for a Fight How toLose Fat Around the Fingers How toDecrease Body Fat Percentage How to Get Rid of Chubby Hands: Lifestyle Changes & Exercises for Skinnier Fingers How to Get a V-Line or V-Cut: The Best Ab Workout for Lower Stomach The 6 Best Exercises to Build Bigger Arms How toGet Back Dimples How toMake Your Arms Thicker Advertisement

References

1. ↑ Eric Martinez. Clinical Performance Specialist & Registered Clinical Exercise Physiologist. Expert Interview
2. ↑ https://www.jospt.org/doi/10.2519/jospt.2013.4774
3. ↑ https://www.heart.org/en/healthy-living/go-red-get-fit/unhealthy-foods
4. ↑ https://www.heart.org/en/health-topics/high-blood-pressure
5. ↑ Eric Martinez. Clinical Performance Specialist & Registered Clinical Exercise Physiologist. Expert Interview
6. ↑ https://health.clevelandclinic.org/the-many-benefits-of-a-cardio-workout/
7. ↑ https://my.clevelandclinic.org/health/treatments/9013-dehydration
8. ↑ https://www.helpguide.org/articles/healthy-eating/choosing-healthy-carbs.htm
9. ↑ https://my.clevelandclinic.org/health/treatments/21826-diuretics

More References (8)

10. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC507032/pdf/970413.pdf
11. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9710401/
12. ↑ https://my.clevelandclinic.org/health/treatments/17674-creatine/
13. ↑ https://www.redcross.org/take-a-class/classes/ltb-tourniquet-application-virtual-instructor-bridge-r.21/LP-00146600.html
14. ↑ https://nursing411.org/Courses/MD0553_Intravenous_Infusions/2-03_Intravenous_Infusions.html
15. ↑ https://www.sciencedirect.com/science/article/abs/pii/0887899496000069
16. ↑ https://www.scientificamerican.com/article/why-do-veins-pop-out-when/
17. ↑ https://www.hopkinsmedicine.org/health/conditions-and-diseases/vital-signs-body-temperature-pulse-rate-respiration-rate-blood-pressure

About This Article

Co-authored by: Eric Martinez Clinical Performance Specialist & Registered Clinical Exercise Physiologist This article was co-authored by Eric Martinez. Eric Martinez is a Registered Clinical Exercise Physiologist and the Vice President of Infinity Sports Institute in Miami, Florida. With over a decade of experience, Eric specializes in clinical exercise physiology, human optimization, and sports science. He works with professional and Olympic athletes as well as high-risk patients. Eric holds an MS in Exercise Physiology from Barry University and is a Registered Clinical Exercise Physiologists in the State of Florida. Eric holds 15 different certifications in specialties such as strength and conditioning, injury prevention, neuro biomechanics, and Kinesio taping. He trains hundreds of coaches in Nero and Clinical Physiology certifications. This article has been viewed 1,871,491 times. 82 votes - 81% Co-authors: 26 Updated: April 25, 2024 Views: 1,871,491 Categories: Body Tricks Article SummaryX

If you want to get your veins to pop out for an IV, tie something around your upper arm to increase the pressure in your veins so they’re easier to see. To make them pop faster, clench and unclench your fist several times to trap more blood in your veins until you feel a pressure in your arm. It should take 10 to 15 seconds for the veins to pop, after which you can remove the band and let your veins return to normal. Scroll down to learn how to permanently pop your veins by building muscle and reducing water retention! Did this summary help you?YesNo

In other languages Spanish Italian Portuguese German Russian French Indonesian Dutch Arabic Vietnamese Chinese Turkish Czech Japanese

• Print
• Send fan mail to authors

Thanks to all authors for creating a page that has been read 1,871,491 times.

Reader Success Stories

• 

  Cheryl Yi Xuan

  Oct 5, 2022

  "I am a 5th grader from Singapore and I do a lot of hand exercises. But my veins are still not showing so I went..." more Rated this article:

More reader stories Hide reader stories Share your story

Did this article help you?

Yes No Advertisement Cookies make wikiHow better. By continuing to use our site, you agree to our cookie policy. Co-authored by: Eric Martinez Clinical Performance Specialist & Registered Clinical Exercise Physiologist Co-authors: 26 Updated: April 25, 2024 Views: 1,871,491 81% of readers found this article helpful. 82 votes - 81% Click a star to add your vote

Cheryl Yi Xuan

Oct 5, 2022

"I am a 5th grader from Singapore and I do a lot of hand exercises. But my veins are still not showing so I went..." more Rated this article:

Chelss Cohe

Oct 20, 2020

"I'm a female and I used this. Now my GF loves my hands and it helped me a lot with the exercises they said..." more

Neet J.

May 5, 2016

"The entire article was great. I have been training people for more more than a decade and came to see what's..." more

George VanMeter

Jan 24, 2017

"I started going to the gym and doing 6 reps every 5 sets with a 40lbs dumbbell, and it dramatically increased my..." more

Anonymous

Sep 9, 2016

"This was very helpful. I didn't know that increasing body temperature will help getting your veins to pop out...." more Share yours! More success stories Hide success stories

Quizzes & Games

What Are The Best Compression Socks For Me QuizTake QuizHow Tall Will I Be QuizTake QuizWhich Diet Is Right for Me QuizTake QuizWhat's My Body Type QuizTake QuizWhat's the Best Meal Kit for Me QuizTake QuizWhat Beginner Workout Should I Try QuizTake Quiz

You Might Also Like

How toGet Veiny ArmsHow to Get Visible Bicep Veins: A Step-by-Step GuideThe Muscle Pump: What It Means & If It Actually Builds MuscleHow toGet Skinny Arms

Featured Articles

How toRemove Shorts from Search Results on YouTubeWhat Are the Korean Animal Face Types? (And Which Type Do You Have?)Being the Little Spoon While Cuddling: Is It Better Than the Big Spoon?115+ Funny “Get Well Soon” Messages to Make Someone Laugh110+ “Fun Facts” for Interviews, Introductions, & IcebreakersHow Long Would You Survive In A Zombie Apocalypse?

Trending Articles

Which Fictional Character Would Crush On You?What's My Personality Based on My Song Choices QuizRate My Personality QuizPurity TestCrush Calculator: Does Your Crush Like You Back?How to Tell if a Guy Likes You

Featured Articles

How to Roast Someone in a Rap Battle (Plus the Best Bars of All Time)What Turns a Girl On? 31 Things to Try on Your PartnerLove AnalyzerSending Your Sweetie a Love Note? Here are 200+ Romantic IdeasHow toExercise Your BrainHow toBe a Fun Person to Hang out With

Featured Articles

What Does Your Morning Routine Say About You?How toDevelop Productive HabitsHow toPractice Self CareWhat Song Matches Your Life Right Now?Will 2026 Be Your Year? Reveal Your FutureUnderstanding the Most Attractive Face Shapes (& Determining Your Own)

Watch Articles

How toTie a Loop KnotHow toMake Body OilHow toMake Almond MilkHow toWash White Clothes by HandHow toSkin a ChickenHow toClean Tile Floors with Vinegar

Trending Articles

How Tall Will I Be QuizHow toLose Weight FastIf I Had A Baby, What Would It Look Like?What Are My Soulmate's Initials QuizMusic Taste Analyzer: What Do Your Favorite Artists Say About You?My Lookalike Generator

Quizzes & Games

What Type of Hands Do I Have QuizTake QuizWhen Will I Die QuizTake QuizWhich Male Body Type Do I Have QuizTake QuizAre My Hormones Imbalanced QuizTake QuizWhat Do I Want in a Weight Loss Program QuizTake QuizHow Good Are My Survival Instincts QuizTake Quiz

• Categories
• Arts and Entertainment
• Fun Activities
• Tricks
• Body Tricks

wikiHow Newsletter You're all set! Helpful how-tos delivered toyour inbox every week! Sign me up! By signing up you are agreeing to receive emails according to our privacy policy.

• Home
• About wikiHow
• Experts
• Jobs
• Contact Us
• Site Map
• Terms of Use
• Privacy Policy
• Do Not Sell or Share My Info
• Not Selling Info
• Contribute

Follow Us

×

Don’t miss out! Sign up for

wikiHow’s newsletter

Subscribe You're all set! X --610