During resistance training, muscles experience a temporary size increase, known as “the pump.” This is primarily caused by increased blood flow and fluid accumulation within the muscle cells. There’s a positive correlation between the amount of muscle swelling after resistance training and muscle growth. (1)
On April 7, 2024, the reigning Arnold Classic and Arnold Classic UK Classic Physique champion Wesley Vissers took to his YouTube channel to share his pump-inducing push workout.
Wesley Vissers’ Push-Day Workout
Here is a summary of the AC champ’s pump-focused training session:
- Machine Chest Press
- Incline Machine Chest Press
- Pec Deck Flyes
- Cable Triceps Extensions
- Superset: Cable Lateral Raises & Cable Overhead Triceps Extensions
Check out the video below:
[Related: Learn to Add Detail and Condition to Your Legs Like Breon Ansley]
Machine Chest Press & Incline Chest Press
Vissers warmed up with dynamic stretches for flexibility and blood flow. The Dutch bodybuilder prioritizes progressive overload (i.e., gradually increasing training volume (sets, reps, or load)) in his workouts to maximize stimulation of the muscle group, thereby generating better pumps and, as a result, promoting hypertrophy.
Vissers performed three sets in the eight-to-12-rep range. (2) He rested for three minutes between sets.
I am a fan of hitting the chest from different angles.
Vissers moved through his full range of motion, locking out his elbows at the top. He paused in the fully lengthened position at the bottom for a deeper stretch in the chest.
Pec Deck Flyes
Vissers underlined the importance of proper form to develop a mind-muscle connection to amplify muscle pumps. Additionally, controlled form minimizes injury risk and ensures the target muscle bears most of the load.
The 30-year-old favors isolation movements like pec deck flyes after compound exercises. Doing them in that order better exhausts the target muscles.
Cable Triceps Extensions
Vissers set the cable pulley at the highest pin and attached a wrist cuff. He performed cross-body single-arm cable extensions adjacent to the cable.
“Make sure the forearm hits the biceps on the eccentrics. Otherwise, it is a waste of range of motion and maximum triceps contraction,” Vissers said.
Superset: Cable Side Lateral Raises & Cable Overhead Tricep Extensions
Vissers set the cable at hip height for lateral raises, wrapped the cuff around his wrist, and grabbed the cable with the non-working hand for stability. In the bottom position, Vissers’ hand was in front of his hips, then raised his arm to the side until it was parallel to the floor to shorten the medial delt.
Vissers transitioned to overhead triceps extensions to bias the long triceps head. He stood with his back to the cable. He paused in the fully shortened position, squeezing the contraction.
Pre-Workout Nutrition For Maximum Muscle Pumps
Vissers employs a two-pronged pre-workout strategy: He drinks a liter of water with Himalayan pink salt for optimal hydration and takes a supplement designed to enhance blood flow, nutrient delivery, and oxygen supply.
Looking Ahead
Vissers secured his maiden Arnold Classic win by upsetting the 2023 Classic Physique Olympia silver medalist Ramon Rocha Queiroz. Two weeks later, he bested the two-time Classic Physique Olympia champion Breon Ansley in the UK.
Vissers’ victories at the Arnold contests suggest he is one of the biggest threats to the five-time reigning Classic Physique Olympia champion Chris Bumstead’s throne at the 2024 Olympia, scheduled for Oct. 10-13 in Las Vegas, NV.
References
- Hirono, T., Ikezoe, T., Taniguchi, M., Tanaka, H., Saeki, J., Yagi, M., Umehara, J., & Ichihashi, N. (2022). Relationship Between Muscle Swelling and Hypertrophy Induced by Resistance Training. Journal of strength and conditioning research, 36(2), 359–364. https://doi.org/10.1519/JSC.0000000000003478
- 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;9(2):32. Published 2021 Feb 22. doi:10.3390/sports9020032
Featured image: @wesleyvissers on Instagram
