Wesley Vissers, known as ‘The Dutch Oak,’ has been making waves in the bodybuilding world with his impressive physique and dedication to bringing the Golden Era aesthetic back to the Mr. Olympia stage.
As he prepares for the 2024 Mr. Olympia, Wesley Vissers has been candid about his strategies, particularly his new leg-dominant training split.
Aiming for the Ideal X-Frame
To succeed in the Classic Physique division, achieving the perfect X-frame is crucial.
This balanced and symmetrical physique, with broad shoulders, a narrow waist, and well-developed legs, epitomizes the Golden Era of bodybuilding.
Wesley Vissers understands the importance of proportions and symmetry and has made significant changes to his training split to enhance his lower body, thereby improving his overall X-frame.
Wesley Vissers‘ Leg-Dominant Training Split
In a recent YouTube video, Wesley Vissers discussed the changes he’s made to his training regimen.
Historically, Wesley Vissers trained his legs once a week, but he’s now shifted to a more intense and frequent leg workout schedule.
This new approach involves training his legs twice a week, with one session focused on quads and the other on hamstrings.
Quad-Dominant and Hamstring-Dominant Days
Wesley Vissers‘ new training split is designed to maximize leg growth and balance his physique.
His quad-dominant day targets the front of the legs, including exercises that emphasize the quadriceps.
The hamstring-dominant day focuses on the back of the legs, targeting the hamstrings and glutes.
“For you guys who have been following me for a while know that I’ve been training legs only once in a row. So, the 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,” Wesley Vissers explained.
Importance of Recovery and Preparation
With increased training volume comes the need for better recovery and preparation.
Wesley Vissers highlights the importance of an effective pre-workout routine to ensure he can give his best effort during each leg session.
This includes proper nutrition, hydration, and the use of supplements to enhance performance and recovery.
“With this new workout split, I think, not only recovery but also preparation for the workout is very important.
The pre-workout helps me get the most out of each workout, especially for legs, it’s always going to be a challenging muscle group,” Wesley Vissers noted.
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Customizing Training Splits
Wesley Vissers emphasizes that his training split is tailored to his specific needs and goals.
He advises others to customize their workout routines based on their unique physique and requirements.
For instance, someone with naturally dominant legs might benefit from focusing more on upper-body training.
“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 depends on your physique and that’s the key factor here,” Wesley Vissers shared.
Achievements in 2024 and the Road to Mr. Olympia
Wesley Vissers‘ year has been nothing short of remarkable. He began the bodybuilding season with a significant win at the 2024 Arnold Classic Ohio, defeating Ramon Queiroz.
His success didn’t stop there he continued to dominate by winning the Arnold Classic UK contest.
These victories have solidified his status as a top contender for the 2024 Mr. Olympia.
Bringing the Golden Era Back
Wesley Vissers is passionate about reviving the Golden Era of bodybuilding, where aesthetics and symmetry are paramount.
His dedication to this ideal drives his training and competition strategies.
By focusing on proportions and the X-frame, Wesley Vissers aims to present a physique that embodies the best of both modern and classic bodybuilding.
Training Details and Insights
The First Leg Day: Quad-Dominant
On his quad-dominant leg day, Wesley Vissers performs exercises that target the quadriceps. These exercises typically include squats, leg presses, and lunges.
The goal is to build size and definition in the front of the legs, enhancing the overall appearance of his lower body.
The Second Leg Day: Hamstring-Dominant
The hamstring-dominant leg day focuses on exercises that target the back of the legs.
This includes Romanian deadlifts, leg curls, and glute bridges.
By balancing the development of the quads and hamstrings, Wesley Vissers aims to create a well-rounded and symmetrical lower body.
The Role of Pre-Workout and Recovery
Wesley Vissers stresses the importance of preparation and recovery in his training routine.
A well-planned pre-workout routine helps him maximize the effectiveness of his leg sessions, while adequate recovery ensures his muscles can grow and adapt to the increased training volume.
Individualized Training Approaches
Understanding that everybody is different, Wesley Vissers encourages bodybuilders to tailor their training splits to their specific needs.
This personalized approach ensures that each individual can achieve their best possible physique by addressing their unique strengths and weaknesses.
Competition and the Road Ahead
Facing the Competition
As Wesley Vissers prepares for the 2024 Mr. Olympia, he faces stiff competition from reigning five-time Classic Physique Olympia Chris Bumstead, among others.
However, Wesley Vissers is confident in his new training regimen and believes it will give him the edge he needs to succeed.
Ambitious Goals
Wesley Vissers has set ambitious goals for himself, aiming not only to compete but to win.
His dedication to improving his lower body and achieving a balanced X-frame is part of his strategy to stand out on the Olympia stage.
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Fan Engagement and Inspiration
Wesley Vissers has been open with his fans about his goals and training strategies, using his platform to inspire others.
He encourages aspiring bodybuilders to learn from his experiences and adapt their training routines to achieve their own goals.
Conclusion: The Path to 2024 Mr. Olympia
Wesley Vissers‘ new leg-dominant training split is a testament to his dedication and strategic approach to bodybuilding.
By increasing the volume and intensity of his leg workouts, Wesley Vissers aims to achieve the ideal X-frame and bring a more complete physique to the 2024 Mr. Olympia.
His focus on recovery, preparation, and personalized training highlights the importance of a well-rounded approach to bodybuilding.
As he continues his journey, Wesley Vissers‘ transparency and passion for the sport serve as an inspiration to his fans and fellow competitors.
With his eyes set on the ultimate prize, Wesley Vissers is poised to make a significant impact at the 2024 Mr. Olympia, showcasing the results of his hard work and determination.