Following his triumph at the 2024 Arnold Classic, Classic Physique athlete Wesley Vissers has set his sights on his 2024 Olympia prep. To better align with the demands of the October competition, Vissers revamped his diet and training regimen to emphasize leg development.
On June 16, 2024, the Dutch IFBB Pro bodybuilder unveiled his updated diet and a new training split. Here’s a closer look at his approach:
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Wesley Vissers’ New Training Split
Vissers began his second leg day of the week by crafting a pre-workout shake mixed with a liter of water. Vissers feels it optimizes his workout performance.
Vissers shared that he previously trained his legs, back, and chest using an identical rep scheme. He has since adjusted his approach to emphasize greater volume and enhanced focus on his legs to accentuate his aesthetic X frame further.
Having a good X-frame…is important. Proportions and symmetry…must fit well. As my upper body grows, I want my lower body to grow as well.
Vissers finds lower body training the most challenging. The following outlines his leg routines in his latest training split:
- Single-Leg Leg Press Machine Calf Press
- Lying Leg Curl
- Smith Machine Single-Leg Romanian Deadlift
- Dumbbell Split Squat
- Leg Extension
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Single-Leg Calf Press on a Leg Press Machine
The reigning Arnold Classic physique champion began his unilateral calf training with a warm-up on the leg press machine.
Training calves first warms the ankles for deeper flexibility in the next movements.
Vissers advocates for balanced workouts, concentrating on the more challenging muscles to develop and not overemphasizing those that grow more easily.
Lying Leg Curl & Smith Machine Single-Leg Romanian Deadlift
Focusing on unilateral training, Vissers concentrates on the eccentrics of leg curls. He applies continuous tension to his hamstrings. He opened with fifteen reps on his weaker leg to help with symmetry with his stronger side. He progressively adds weight for additional reps, completing four sets in total.
Vissers performed single-leg Romanian deadlifts on a Smith machine, aiming for a deep stretch in his hamstrings. He stood on an elevated platform to increase his range of motion.
“I was always a fan of the mind-muscle connection,” said Vissers. “For example, I did so much chest volume because I loved having the pump; doing drop sets, supersets, everything to get a maximum stimulus for the chest every movement you can think of. But then get stuck because you need more targeted stimulus to grow the muscle, but are spreading it across the whole body too much.” Additional volume is more challenging to recover from. (1)
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Dumbbell Split Squat & Single-Leg Extensions
Vissers performed two sets of dumbbell split squats using a cane for balance. He achieved equal repetitions on each side.
Free weight balancing movement…takes a lot more recovery. It stimulates the muscle greatly but requires more rest, calories, and sleep.
Vissers concluded his workout by targeting his quadriceps with the leg extension machine. He prefers unilateral training on his second leg day to allow for lighter weights and reduced joint stress.
Vissers’ Post-Workout Meal
- Fruits (He likes them frozen because he believes they’re fresher than fresh fruits.)
- Dark Chocolate
- Three Scoops of Protein Power
Visser’s Bodybuilding Future
Vissers closed by discussing his bodybuilding future. “I want to keep going with the victories. The next one is Mr. Olympia. When I look at my Arnold Classic shape, it is just the beginning of what can be achieved,” says Vissers.
“I learn more and more about my body, about the science behind it; it’s a lot of fun to experiment with nutrition and training supplementation to get the most out of yourself.”
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References
- Bartolomei, S., Sadres, E., Church, D. D., Arroyo, E., Gordon, J. A., III, Varanoske, A. N., Wang, R., Beyer, K. S., Oliveira, L. P., Stout, J. R., & Hoffman, J. R. (2017). Comparison of the recovery response from high-intensity and high-volume resistance exercise in trained men. European journal of applied physiology, 117(7), 1287–1298. https://doi.org/10.1007/s00421-017-3598-9
Featured image: @wesleyvissers on Instagram
