A well-defined V-taper paired with proportionate, muscular thighs creates the prized X-frame physique — an aesthetic the 2024 Arnold Classic and UK Physique champion Wesley Vissers embodies. Quickly ascending the Classic Physique ranks, Vissers is a top contender for the Olympia 2024 crown against five-time reigning champion Chris Bumstead.
Vissers is training his legs hard to silence his critics at the 2024 Olympia, which will be held Oct. 10-13, 2024, in Las Vegas, NV. On Sept. 29, he shared his current quad routine with a fortnight before the big show.
[Related: Jay Cutler’s 5 Go-To Chest Exercises For Aesthetics]
Vissers’ 3 Leg Exercises
The Dutchman’s leg routine is built around three fundamental movement patterns:
Any variation of these three works if it involves the quads’ two primary functions—hip flexion and knee extension. They also need to feel good and enable progress each week. For this workout, Vissers chose the leg extension, hack squat, and leg press.
Leg Extension – Stretch and Squeeze
Vissers’ leg day starts with calves and hamstrings to prime the joints. Then, he tackles quads with leg extensions. His pro tips? Tuck the feet under the seat with the leg lever set back to stretch the thighs. Flexion at both joints optimizes quads activation.
This is the only movement; the tension is maximized with a straight leg.
Unlike squats or presses, where you can play with leg spacing, extensions are straightforward (no pun intended). Go up, squeeze the quads at the top, and aim for 10-20 reps of pure burn.
Squat & Leg Press for Mass and Strength
Vissers’ squat technique is all about depth. Most tension is at the bottom. If flexibility is holding you back, try adjusting your stance.
Always go as deep as possible. The only way to target all [four] quad muscles is to achieve full depth.
Briefly pause in the squat, then pop back up — no rest at the top! Keep moving to maintain tension, aiming for at least eight reps and two to four sets. On the hack squat, keep the heels glued to the platform. If that’s too challenging, place your feet higher (you may need better calf mobility).
Pro tip: If the weight feels too heavy, lighten the load to focus on the stretch and range of motion.
Ultimately, the stretch will cause the most growth in the muscle.
Vissers applies these principles to leg presses, prioritizing range of motion and stretch. He’s less concerned with flexing his quads and more focused on achieving a full, controlled movement.
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Featured image: @wesleyvissers on Instagram
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