The five-time reigning Classic Physique Olympia champion Chris Bumstead’s sprawling quad sweeps, diced hamstrings, and striated glutes have made him unbeatable for the past half decade. However, the 2024 Arnold Classic Physique champ Wesley Vissers has dedicated himself to improving his lower body, to challenge Bumstead for the title at the 2024 Olympia on Oct. 10-13, 2024.
On Sept. 8, 2024, Vissers shared his leg training techniques seven weeks out from stepping on stage to preserve muscle mass and enhance conditioning while in a calorie deficit.
Wesley Vissers 2024 Olympia Leg WorkoutSeated Calf Raise
- Standing Calf Raise — Two sets
- Nordic Curl — Three sets
- Leg Extensions — Three sets
- Power Squats — Three sets
- Leg Press — Three sets
- Lying Leg Curl — Three sets
[Related: 12 Best Pre-Workouts]
[Related: Bulge Your Biceps Like 2024 New York Pro Classic Physique Champion Matt Greggo]
Begin With Calves
Although Vissers performed the seated calf raises before the standing variation, he doesn’t recommend this exercise sequence for everyone. The former biases the soleus muscle, whereas the latter targets the gastrocnemius.
Vissers explained that focusing on a deep stretch and coming halfway up during calf exercises can lead to greater gains than going through the full range of motion (ROM). This aligns with a human randomized controlled trial’s findings that training calves at longer muscle lengths, rather than the full range, can maximize hypertrophy. (1)
Prioritize Eccentric Loading
You don’t often see Nordic curls in an Olympian’s training routine. Vissers used an assisted machine with a chest pad for support and safety. He lowered his shoulders below knee level in the bottom position for a deep hamstring stretch, then went to one rep in reserve (RIR).
Unilateral Work
Vissers alternates between hamstring and quad exercises. This approach minimizes downtime as one muscle group actively recovers while the other is engaged.
The Dutch bodybuilder incorporates unilateral leg extensions as it allows optimal hip-knee alignment. Vissers gently taps his quads during the exercise to channel his mind-muscle connection.
Compound Movements
After four isolation exercises, Vissers moved to the power squat machine. He prioritized a full ROM, descending until his hamstrings touched his calves and ensured a complete knee lockout at the top.
Vissers recommends ‘ass-to-grass’ reps for optimal glute fiber activation. He could lift heavier, but that would restrict his ROM and strain his lower body joints and tendons.
The 31-year-old Vissers transitioned to the leg press, positioning his feet shoulder-width apart at the top of the footboard to bias the hamstrings. He drives his knees outward during the eccentric to achieve maximum depth and engage the adductors in the bottom position.
End With an Isolation Exercise
Vissers bookends his leg training with hamstring isolation exercises. While the Nordic curls emphasize controlled eccentrics and a deep stretch, Vissers prioritizes peak contractions during lying hamstring curls.
2024 Classic Physique Olympia
Besides Vissers, two-time Olympia champ Breon Ansley is diligently working on improving his legs following judges’ feedback. Since this will be Ansley’s last Classic Physique contest before transitioning to the 212 division, Ansley is expected to present his best package to date on the Olympia stage.
Ramon Rocha Queiroz and Urs Kalecinski are the other top contenders poised to challenge Bumstead’s reign at the 2024 Olympia.
References
- Kassiano, W., Costa, B., Kunevaliki, G., Soares, D., Zacarias, G., Manske, I., Takaki, Y., Ruggiero, M. F., Stavinski, N., Francsuel, J., Tricoli, I., Carneiro, M. A. S., & Cyrino, E. S. (2023). Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle Lengths. Journal of strength and conditioning research, 37(9), 1746–1753. https://doi.org/10.1519/JSC.0000000000004460
Featured image: @wesleyvissers on Instagram
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