How can I get more definition in my biceps? I want those veins to pop
Don't think about building the biceps. Weight lifting won't make your veins any bigger. To get a bulge in that cephalic vein (that's the one that runs over your biceps), you're battling a tag team of genetics and flab.
Since you can't do anything about your genes, aim for less than 10 percent body fat, suggests Michael Mejia, C.S.C.S., a Men's Health exercise advisor. Focus on exercises that work large muscle groups, and do high-repetition sets with little rest in between. Try this variation on the clean and press.
Stand with your feet shoulder-width apart and hold a pair of dumbbells with your palms facing your hips.
1. Bend your knees and drop into a squat position
2. Letting the dumbbells come to rest on the floor. Make sure your back is straight and your knees don't extend beyond your toes. In one move, kick your legs back, letting your weight rest on the dumbbells and your toes, as if in a pushup position
3. Reverse the move and stand, pressing the dumbbells overhead
4. Do two or three sets of six to 10 repetitions, resting for 60 to 90 seconds in between
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