Wesley Vissers on Hypertrophy Science: “There Are No Studies on Guys Like Us” 

In a late June 2025 episode of the Trensparent with Nyle Nayga podcast, 2024 Arnold Classic Physique champion Wesley Vissers shared his training techniques, current competitive hiatus, and future in bodybuilding. Known for his broad shoulders and calm demeanor, Vissers highlighted his current strategies to progress at the elite level. 

Volume, Intensifiers, & Science

Vissers favors higher reps and controlled movement. “I never really go below eight [reps] anymore,” he said, explaining how joint safety and longevity outweigh ego-driven lifts.

Studies show equal muscle growth across rep ranges, provided that high rep sets are pushed to failure. Moderate reps are perhaps the most efficient and joint-friendly zone. (1)(2)

https://www.youtube.com/watch?v=t_9zBcWC1iE&ab_channel=TrensparentwithNyleNayga

Progressive overload is a key driver of muscle gains, but it is more challenging for advanced lifters. Vissers swears by techniques such as Hany Rambod’s intense FST-7 training style to break plateaus and induce deeper muscle soreness and growth. (3) Intensifiers include drop sets, supersets, slow negatives, forced reps, etc. 

Optimal in theory usually never is optimal in practice.

—Wesley Vissers

Studies show that failure sets aren’t necessarily superior. Vissers asserted that elite, high-level bodybuilders require more extreme stimuli. Data suggests that incorporating failure sets is beneficial. (4)

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Vissers’ Strategy for Proportionate Legs 

Vissers intends to take 2025 off to improve his legs, which he considers his most significant genetic flaw. He’s focusing on time under tension, full range of motion, and maximizing the stretch. Literature signals these three factors as contributors to muscle development. (5)(6)

Instead of pushing with quads during hack squats and leg presses, Wesley focuses on engaging his glutes and hamstrings. Weak areas tend to lose fullness fastest during prep or sickness. To maintain leg fullness, Vissers reduced upper body training, increased leg volume by 50%, and minimized cardio. 

Science shows prioritizing weak points is a smart strategy. Hypertrophy is also dose-dependent, with more volume increasing gains. (7)

Lesson for Athletes

When asked what advice he would give his younger self, Vissers replied, “Focus more on nutrition.” Diet plays a significant role in long-term physique changes. Vissers encapsulated his approach to bodybuilding and life, saying, “Make every situation as positive as you can. That will reduce stress levels and make you a better person to be around.”

References 

1. Schoenfeld BJ, Peterson MD, Ogborn D, Contreras B, Sonmez GT. Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. J Strength Cond Res. 2015 Oct;29(10):2954-63. doi: 10.1519/JSC.0000000000000958. PMID: 25853914.
2. Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021 Feb 22;9(2):32. doi: 10.3390/sports9020032. PMID: 33671664; PMCID: PMC7927075.
3. Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.
4. Robinson ZP, Pelland JC, Remmert JF, Refalo MC, Jukic I, Steele J, Zourdos MC. Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions. Sports Med. 2024 Sep;54(9):2209-2231. doi: 10.1007/s40279-024-02069-2. Epub 2024 Jul 6. PMID: 38970765.
5. Burd NA, Andrews RJ, West DW, Little JP, Cochran AJ, Hector AJ, Cashaback JG, Gibala MJ, Potvin JR, Baker SK, Phillips SM. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. J Physiol. 2012 Jan 15;590(2):351-62. doi: 10.1113/jphysiol.2011.221200. Epub 2011 Nov 21. PMID: 22106173; PMCID: PMC3285070.
6. Maeo S, Wu Y, Huang M, Sakurai H, Kusagawa Y, Sugiyama T, Kanehisa H, Isaka T. Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. Eur J Sport Sci. 2023 Jul;23(7):1240-1250. doi: 10.1080/17461391.2022.2100279. Epub 2022 Aug 11. PMID: 35819335.

Featured image: @wesleyvissers on Instagram