How to Get Veins to Pop on Your Biceps…

Dear Davey,

Something tells me it’s genetic, but I want those bad ass bicep veins!

A friend of mine has them and he doesn’t do any of the lifting and cardio that I do. Am I not lifting enough? Am I not running enough? Please help, Davey Wavey, it’s almost beach season.

Yours truly,

Dear Nardo90,

Getting visible veins wasn’t something that the instructors taught us during my personal training courses, but I know where you’re coming from. It’s admittedly superficial, but still quite sexy. Beyond the biceps, I also enjoy veins in the area just below the lower abs, leading down to the crotch. Shallow? Yes. But also a bit delicious.

First things first, the amount to which your veins “pop” is determined by both your genetics and your body fat percentage. Since you can’t change your genes, it makes sense to focus on what you can control: Leaning yourself out. To make your veins highly visible, target a body fat percentage of 6% – 8% through a combination of strength training (increased muscle mass will incinerate calories), cardio (especially interval training) and proper diet. At 9% – 12% most major veins should be visible.

While veins in the forearms are easier to achieve, it’s much more difficult with the biceps, triceps and shoulders. It will take time and dedication, but if it’s very important to you – it’s possible to make it happen.

Also, keep in mind that veins are more visible after you exercise and when your body is dehydrated. While I don’t recommend dehydration as a tactic – as it’s actually very detrimental – it is how many body builders achieve the effects you see in pictures and in magazines. That, and sometimes a little help from Photoshop. 🙂


About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.


  1. veins shmeins

    just aim for a healthy and balanced body.

    trying to get veins to show is probably one of the most shallow things to shoot for.

    i dont say that because i dont have them, but because i couldnt give two shits whether or not i do.

    • youknowmeactivitydo er says:

      screw that veins are the separation between people who move the weight and people who lift the weight the fine line between man and beast they are the biggest deal since dunken donuts lol jk but I do agree completely man a healthy balanced body even though my goal is that stubborn bicep vein

  2. Visible veins to me are such a turn off!

    I know you’re not supposed to judge a book by its cover, but they just broadcast the fact that someone is totally self obsessed and would rather be in the gym than anywhere else.

    • …vascularity has more to do with genetics than bodyfat and “obsessing” in the gym. I’m 49, veined out and can’t help it–it’s how I was born. My two boys are also quite vascular. One doesn’t workout at all and is naturally trim–the other is a workout fiend–they both follow in my footsteps.

      • Oh, to follow up. I’m sure genetics plays a role, but neither of my parents (or thier
        parents) had veins. According to my wife, I’ve always had em’ (as do the boys), but it’s only been the last 10 years or so where they’ve really presented d/t increased cardio/interval training. Some see them as sexy, others, gross, but they’re there.
        I’ve actually had someone ask if I had plastic surgery to get my veins to look like thgey do.

    • Shaun… your an idiot. .. so you would rather have a guy sit at home and drink beer while watching the game than workout? ??? Think before you post something

  3. Nardo90 says:

    I’m young and want to better myself in every way, shallow and deep. The habits I’m establishing right now are aesthetic, but in time, and through maturity, i’ll find out there’s more to working out than looking damn good. Self-discipline is something my generation can use, no matter how it’s obtained. And thank you DW, I’m already altering my diet. I just need to push myself a bit harder. <3

  4. william harper says:

    you have officially ran out of worthy topics…

  5. Also, dehydration can SHRINK the size of the veins, making it harder to see them anyway, so you’re better off just reducing your body fat.

  6. christopher says:

    DW-is spot on in his assessment of popping veins-lean muscle-strict diet genetics-all these factors need to come into play-its sheer disipline-and discipline is rewarded by perfection.if-as some say this is shallow thought-so be it.there is a price on perfection-and that is dedication.

    • “Veins,” I’ve wanted ’em for a long time. I’ll say this: it’s not in my genetics, but through weight loss & good workouts, I’m getting there. It’s all about low body fat%.. all the years of working out, then shows. Cut back on salt, hit the tanning bed, & you’re good to go. Yes, we’re all vain; but in the words of a fellow Marine: losers always say they did there best; winners go home & fuck prom queen.

  7. Rynhardt Tyler says:

    im 13 and i have that veins just keep on gunning those puppies

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  12. There’s certainly a great deal to learn about this issue.
    I like all the points you’ve made.

  13. plz help me how can i get more visible vain on my bicheps…

    • Everyone has veins, but exposing vascularity is about fitness, nutrition and genetics. Bottom line, you have to get your body fat down. It’s like abs…everyone has them, but folks carry so much extra body fat that you.can’t see them. See my previous post.

  14. Cet аrticlе est vraiment rempli de vérités

  15. Đ•nccore un post clairement passionnant

  16. Veins are EXTREMELY sexy! PROVIDED, you have a symmetrical and clean-looking vein pattern. THAT is genetic. If you have it, you’re fortunate. Sure it’s appearance, but WHAT AN APPEARANCE!!!!

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  1. […] How to Get Veins to Pop on Your Biceps… | Davey Wavey FitnessApr 8, 2011 … It’s admittedly superficial, but still quite sexy. Beyond the biceps, I also enjoy veins in the area just below the lower abs, leading down to the … […]