Training for a bodybuilding competition requires a systematic training program that includes daily strength training and a rigorous feeding plan. Each element of the training program plays a vital role in overall appearance and success in competition. A key element in the overall outcome is the blood vessels (veins) – the clarity of subcutaneous blood vessels. While the best bodybuilders have superior blood vessels, you can also improve your veins through training, nutrition and proper hydration.

Step 1

Follow a strict feeding plan for four to six weeks before a bodybuilding competition to burn excess body fat with increased muscle mass. The daily protein intake should be about 1.5 grams of protein per pound of body weight with carbohydrate intake about 2-3 grams per pound of body weight.

Step 2

Drink enough water throughout the day. Drying reduces your blood vessels (veins) by filling the skin with water. The goal is to have at least 1-2 ounces of water per pound of body weight per day (1 oz = 29.57 ml).

Step 3

Perform cardio exercise 3-4 times a week, 30 to 45 minutes of exercise exercises to achieve maximum fat burning without losing any muscle mass. The exercises include running, cycling, kayaking or swimming because they increase the capacity of blood vessels, while fat decreases in the body.

Step 4

Use a combination of SuperSets (Supersets), Drop Sets (drop set) and a large number of duplicates. For SuperSat, perform 2 exercises in sequence with little or no comfort between them. DROPS SAT groups are characterized by weight loss after the first group and then load the weight again and do another …. For high frequency groups, perform 10-20 repetitions per group. These methods lead to increased blood flow to the muscles to improve the blood vessels.


Genetics also plays an important role in the appearance of veins. Some people have blood vessels that are deep in the muscles preventing getting superior blood vessels. Others may have superficial blood vessels.
The sources of lean protein, such as fish and chicken, should be consumed along with the healthy sources of fats from olive oils, fish oil and flaxseed. The source of carbohydrates comes from complex carbohydrates such as vegetables and whole grains.