2024-04-04 15:53:35
By seeking to maximize hypertrophy, you will therefore maximize your vascularity.
The ideal way to be well congested is to perform isolation exercises with sets of more than 15 repetitions.
But rest assured: No need to only lift light weights to achieve this.
Thanks to drop sets, you can perfectly start with a heavy weight, with which you do, for example, between 5 and 10 repetitions.
Once you are no longer able to perform further repetitions, grab a lighter weight to continue.
Reaching 15, even 20 or 30 repetitions on an exercise is then easy.
Partial reps are another good option for continuing to challenge a muscle following failure.
Realize once that it is impossible for you to perform new repetitions with full amplitude.
Another possibility: move on to assisted repetitions, by someone or not a rubber band.
The more you do this type of series, the more quickly you will gain vascularity, provided you remain reasonable of course.
Including drop sets or partial repetitions in each training session is perfectly feasible.
If you are really dedicated, you can also perform various circuits of several exercises with a very large number of repetitions: 50, even 100.
For your arms, a good example is doing 100 repetitions of bicep curls and reverse curls.
For even more challenge and results, follow up with your favorite exercise for the underside of your forearms.
Long sets help you increase the ability of your muscles to be “fed” with blood.
Done every 1 to 2 weeks, these workouts will give you a significant boost in terms of vascularity.
Read also: 5 bodybuilding intensification techniques that are real cheat codes for gaining muscle
Endurance training
Your veins and arteries adapt to sports practice.
Regular physical activity has the potential to increase the function and density of your capillaries.
Thus, the transport of nutrients to your tissues is better and waste is better evacuated.
A good program will increase your total number of capillaries, but also make them grow. The ideal sports practices for this?
Aerobic training and high-intensity training, particularly in the form of interval training.
More capillaries do not directly equate to more vascularity. However, by improving one, we improve the other simultaneously.
When you run or cycle, you can very quickly reach several thousand strides or pedal rotations on a single one: with such a number, we understand why some professional cyclists and runners have very “veiny” legs!
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