Wesley Vissers is aiming to present his most complete physique to date–and to do that, he needs to increase the volume and intensity of his leg workouts. In a recent YouTube video, Vissers opened up on the new training split he is implementing to win the 2024 Mr. Olympia.
“Take this inspiration for designing your own workout split, depending on what you need to work on.”
It’s been all gas and no brakes for Wesley Vissers this year. He kicked off the bodybuilding season with an upset win over Ramon Queiroz at the 2024 Arnold Classic Ohio show. Instead of heading straight into the off-season, Vissers bet on himself at the Arnold Classic UK contest and won gold handily.
Aiming to bring the Golden Era back to the Mr. Olympia stage, Vissers has been open with fans about his goals. In addition to improving his lower body, Vissers plans to take out reigning five-time Classic Physique Olympia Chris Bumstead when the curtains close this October.
Wesley Vissers Talks Leg-Dominant Training Split for the 2024 Mr. Olympia
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With extra time to recover and a chance at more sleep, Vissers has introduced a new training split for the biggest event of the year. While he used to train his legs once a week, he is now incorporating two lower body sessions a week using increased volume.
“For you guys who have been following me for a while know that I’ve been training legs only once in a row basically. So, legs, back, and chest, with the same amount of volume.
But now, since the Arnold, and I finally have some time to recover a bit better, better sleep, better food, I’m able to change my workout split to get more volume in total but specifically, for the legs.”
According to Vissers, his first leg day is quad-dominant, and his second is hamstring-dominant. He believes this approach to training will help him display a better X-frame.
“My first leg day is quad-dominant, so that’s the front of the leg. And the second day is the hamstring-dominant, but now, I’m training legs twice as much as the upper body. So, that’s a big difference from how I used to do things before because I do think having a good X-frame in Classic Bodybuilding is important. I’m a big fan of proportions, symmetry, and it just needs to fit well and if my upper body grows, I want my lower body to grow as well,” shares Wesley Vissers.
Considering how intensive leg training can be, Vissers underlined the importance of an effective pre-workout.
“With this new workout split, I think, not only recovery but also preparation for the workout is very important. The pre-workout really helps me get the most out of each workout, especially for legs, it’s always going to be a challenging muscle group.”
Although legs appear twice in Vissers’ new training split, he explained that everyone is different and that what works for him might not be suitable for individuals with varying body types.
“For me, I want the legs to be bigger because I love to see the progress, the X-frame as well. I know it’s going to do my physique a lot more justice having a dominant upper body so making sure that I get more volume in the legs will balance my physique out even better in Classic Physique but it could be the other way around for somebody who has huge dominant legs and small arms.
Train arms two to three times a week and legs only once for example. So, it really depends on your own physique and that’s really the key factor here.”
Training intricacies remain one of Vissers’ biggest concerns as a top-tier IFBB Pro. He has offered guides on how to build ‘Golden Era’ biceps with his three favorite movements. In addition, he recently shared his top three exercises for building a bigger chest.
Although Chris Bumstead is more confident than ever heading into the 2024 Mr. Olympia, Wesley Vissers has ambitious plans to pull off another upset. Do you think he has what it takes to dethrone ‘Cbum’ this October?
Watch the full video from Wesley Vissers’ YouTube channel below:
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