With just two weeks until the highly anticipated 2024 Mr. Olympia, Wesley Vissers, also known as “The Dutch Oak,” leaves no stone unturned in his preparation.
Known for his classic physique and impressive proportions, Wesley Vissers has worked tirelessly to bring a more balanced and complete package to the Olympia stage.
In his latest YouTube video, shared on September 29, 2024, Wesley Vissers delved into his top three exercises for building massive, well-defined quadriceps as he eyes the coveted title of Mr. Olympia.
Wesley Vissers, who finished seventh at the 2023 Mr. Olympia, has significantly improved his physique. Following a career-defining victory over Ramon Queiroz at the 2024 Arnold Classic, Vissers solidified his status as a serious contender.
However, to dethrone reigning five-time Classic Physique Olympia champion Chris Bumstead, he’ll need to bring a more muscular lower body, specifically focusing on his quadriceps.
In his recent video, Wesley Vissers explained the importance of quad development and shared the exercises that have been instrumental in his leg training.
Quadriceps Development: The Key to Success
For Wesley Vissers, quad training is all about maximizing the “stimulus-to-fatigue” ratio—stimulating the muscles effectively without excessive fatigue to ensure optimal growth.
“These are only three movements that I personally like to do to make my quads grow as big as possible and the quality to be as high as possible,” Vissers said.
His approach revolves around precision, control, and targeting all areas of the quadriceps to achieve that coveted separation and detail that will stand out on the Olympia stage.
Top 3 Quad-Building Exercises by Wesley Vissers
In the video, Wesley Vissers highlighted the three exercises that have helped him develop his quads to their fullest potential.
These exercises not only increase size but also enhance the overall quality of the muscle, which is crucial for a standout stage presence.
1. Leg Extension
The first exercise Vissers recommends is the leg extension, which isolates the quadriceps and allows for a deep contraction at the top of the movement.
This exercise focuses on the stretch portion, which Wesley Vissers emphasizes as key to building muscle.
“Put the pad that goes over your leg as far back as possible to create that stretch at the bottom,” Vissers explained. He highlighted the importance of keeping the movement controlled and maximizing the contraction at the top, saying, “Go all the way up and make sure you control the motion. Make sure to contract the quads hard… This is the only movement where the tension is maximized with a straight leg.”
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Leg extensions also place considerable stress on the knee joint, which is why Vissers stresses the importance of a proper warm-up to avoid injury.
“It’s important to warm up with this movement because your knees are under a lot of tension,” Vissers advised.
He recommends starting the leg day with this exercise to ensure the knees are adequately warmed up before progressing to heavier movements.
2. Hack Squat (or Any Squat Movement)
Wesley Vissers’ second go-to exercise for quad development is the hack squat, although he mentioned that any squat variation—whether it be a free squat, Smith machine squat, or belt squat—will do the job.
For Wesley Vissers, the focus of this exercise is the stretch at the bottom of the movement, where most of the tension is placed on the quads.
“You should always go as deep as possible. The stretch here is now the most important,” said Vissers.
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He explained that going deeper into the squat engages the quadriceps more fully, especially targeting the outer sweep, which contributes to the rounded appearance of the thighs.
“The deeper you go, the deeper the stretch that will be experienced by each of the quad muscles, including the quad sweep,” Vissers added. This emphasis on depth ensures that all areas of the quadriceps are engaged and developed, contributing to a fuller, more defined look on stage.
3. Leg Press Machine
The final exercise in Wesley Vissers’ quad-building arsenal is the leg press machine.
Like the hack squat, this movement allows for a deep stretch in the quads, but it also offers the option for unilateral training (working one leg at a time) to correct any imbalances.
Wesley Vissers advised lifters to avoid lifting their butt off the seat during the leg press, as this shifts tension from the quads to the glutes and lower back.
“You want to avoid the butt leaving the seat because then the tension from the quads will actually go to the glutes and the lower back,” Vissers explained.
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He recommended placing the feet as low as possible on the platform to increase knee flexion, thereby maximizing the stretch on the quadriceps.
Wesley Vissers also emphasized the importance of controlled, unilateral movements for targeting the quads more effectively.
“You want to place your foot as low as possible on the platform without your heel leaving the platform… for the maximum stretch on the quads,” he noted.
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A Focus on Precision and Consistency
Wesley Vissers made it clear that his focus isn’t on the number of exercises but rather the quality and precision of each movement.
He believes that by sticking to these three key exercises, he can ensure consistent progress in quad development.
“Why only three movements? For the quads, they are a big muscle, but if you train them in a lot of different ways, you will actually not make progress in any of those movements,” Vissers explained.
By honing in on these three exercises, Wesley Vissers is preparing his legs to stand out against the competition, including Chris Bumstead.
His relentless focus on leg training is part of a broader strategy that includes a leg-dominant training split, ensuring his lower body is more complete than ever before.
The Road to 2024 Mr. Olympia
As Wesley Vissers gears up for the 2024 Mr. Olympia, his attention to detail and commitment to improving his quads could be the key to success.
With Chris Bumstead reigning supreme for five consecutive years, Wesley Vissers knows he’ll need to bring his best package yet.
From his dramatic victory at the 2024 Arnold Classic to his relentless pursuit of quad perfection, Vissers is leaving nothing to chance.
Fans of the sport are eagerly awaiting Vissers’ performance at the 2024 Mr. Olympia, where he will attempt to become only the fourth man to hold Classic Physique Olympia gold.
With the competition returning to Las Vegas from October 10-13, Vissers’ well-developed quads will be on full display, giving him a fighting chance to make bodybuilding history.