As the Europa Pro 2023 draws near, Dutch bodybuilder Wesley Vissers is fully committed to an intense training regimen, focused on not just participating, but dominating the competition.
A Storied Legacy: Vissers in the Classic Physique Division
Wesley Vissers, a notable figure in the Classic Physique division of the IFBB Pro League, has carved out a legacy of dedication and prowess. With four Olympia appearances to his name, he first gained attention in 2018 with a commendable sixteenth position. By 2022, Vissers showcased his significant progress, finishing in the impressive eighth spot.
The Road to Olympia 2023: A Race Against Time
With the prestigious Olympia event scheduled in Orlando, Florida from November 3-5, Vissers faces a challenge. He must not only prepare for the event but ensure he secures a spot before the October 9, 2023 deadline. The 2023 Europa Pro, set for September 17, stands as his gateway to the Olympia stage.
Behind the Scenes: Vissers’ Push-Day Workout Revealed
For those interested in the dedication and grit of professional bodybuilding, Vissers recently shared insights into his training world. Posting a video of his intense push-day workout on his YouTube channel, viewers can witness firsthand the passion and discipline of this elite athlete.
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Wesley Vissers’ Chest Day Dedication
As Europa Pro draws closer, just a mere four weeks away, Wesley Vissers intensifies his training. Choosing to focus on the chest, this Dutch bodybuilding titan offers a glimpse into his commitment to the sport.
A Countdown to Europa Pro
Amidst his rigorous training regime, Vissers recorded a workout session, confidently showcasing a physique that already looked stage-ready. For him, it isn’t just about muscle bulk, but the finesse of perfect conditioning.
“So these (remaining) four weeks (before the show) will be all about recovery, digging just a little bit deeper but not digging every single day…”
Wesley Vissers’ Dual Focus: Strength and Aesthetics
As the Europa Pro beckons, Wesley Vissers is leaving no stone unturned. Alongside his chiseled physique, he’s acutely aware of the importance of preserving his strength. Delving deeper into his training philosophy, Vissers shared insights about his strategy, emphasizing that his preparation isn’t just skin-deep, but a balance between muscular endurance and impeccable aesthetics.
“When you maintain strength, you maintain muscle mass. That is all we want to keep during the prep. You don’t want to think about growing into the show. Yes, you’ll look bigger anyway when dropping the fats… That’s the funny thing about bodybuilding. You lose 15 kilos and you look 15 kilos heavier. But you don’t actually have to grow muscle for this.”
Wesley Vissers in Action: A Day at the Gym
At 30, Wesley Vissers is the epitome of dedication. Without further ado, he made his way to the gym, ready to tackle the day’s regimen. Join us as we delve deeper into his workout, breaking down the nuances of his training approach and the methods behind his physique mastery.
Machine Decline Chest Press
Kickstarting his regimen, Vissers opted for the machine chest press. But his approach was unique, reflective of his deep understanding of biomechanics. By positioning himself to ensure his arms moved at a decline angle, he allowed for a deeper muscle stretch. This also ensured that his shoulders pivoted more naturally, reducing the risk of strain. Recognizing the importance of prepping the body, especially at the start, Vissers wisely undertook several warm-up sets, gearing up for the demanding workout ahead.
“When I warm up, I literally reduce the weight. The first few sets are higher reps. But the higher the weight becomes, the less reps I do to preserve all of my energy for working sets…” Vissers said.
Strategizing the Working Sets: Vissers’ Approach
Transitioning into his working sets, Vissers showcased the finesse of a seasoned professional. He opted for three-minute rest intervals between each set, a conscious choice considering his current lower caloric intake. This strategy not only aids in conserving energy but also ensures optimum performance. Emphasizing the perils of pushing to failure during each set, especially when one is calorically restricted, Vissers believes it doesn’t contribute to muscle growth. Taking this philosophy to heart, he consistently halts his sets a few repetitions before reaching failure.
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Incline Smith Machine Bench Press
During off-season training, the free weight incline barbell press holds pride of place in Vissers’ regimen. However, when it’s contest prep time, he switches gears in favor of the Smith machine. This change is strategic: the Smith machine takes out the balancing act typically required with free weights, eliminates the need for a spotter, and ensures consistent pacing throughout his sets. Before diving into the heart of the exercise, Vissers prioritizes warm-up sets, gradually building up to his working sets. Throughout the session, he generously shares his expertise, breaking down the proper mechanics to maximize the benefits of the exercise:
“Go all the way down because the stretch is where the growth happens. Then don’t go all the way up. You don’t want your elbows to be extended. You want the tension to remain on your chest. So go about 80 – 85 percent up and then go straight down to give it tension there. Make it more effective and… it should simply cause less joint pain that way.”
Prioritizing Joint Health: Vissers’ Technique Insights
Vissers sheds light on a common mistake that many individuals unknowingly commit – locking out the weight at the top. This action, as Vissers points out, can often be the culprit behind joint pain experienced during workouts. To prioritize the safety and well-being of his joints, especially in the demanding phase of contest prep, Vissers adopts a systematic approach. He initiates his working sets with heavier weights, methodically decreasing the weight in subsequent sets. This strategy not only challenges the muscles but also minimizes undue stress on the connective tissues, ensuring a holistic and sustainable workout session.
Cable Flyes
For his next exercise, Vissers chose the standing cable flyes, utilizing a unique machine specifically designed to allow for the arms to be positioned closer to the body. The advantage? This positioning facilitates a deeper stretch in the back while ensuring the pushing muscles move in their most natural and effective trajectory. Vissers, the distinguished winner of the 2019 Romania Muscle Fest Pro, employed two intensive working sets of the cable flyes, aiming for that coveted chest pump. This meticulous approach to the cable flyes was more than just a workout; it was a masterclass in finishing strong. But as one chapter concluded, another began – transitioning seamlessly, Vissers then directed his energy to training the triceps.
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Cable Triceps Pushdown
Vissers’ Approach to Tricep Training: Embracing the V-Bar
Transitioning to the triceps segment, Vissers began with the cable triceps pushdown, selecting a v-bar attachment for the task. While the v-bar may be an equipment choice some prefer to sidestep due to concerns about wrist angles, Vissers holds a contrasting view.
“It just feels incredible to me. It doesn’t hurt the joints at all even though the grip doesn’t line up perfectly with the elbow.”
Vissers’ Method: Prioritizing Joint Health During Triceps Training
As he engages in the cable triceps pushdown, Vissers, the seasoned 30-year-old bodybuilder, is acutely aware of the nuances of the movement. He emphasizes the importance of not forcing the contraction at the culmination of the descent. In his experience, pushing too hard in this phase can trigger undue strain, potentially leading to elbow discomfort. This insight underlines his holistic approach to training, where performance and long-term well-being go hand in hand.
Overhead Cable Triceps Extension
The intricacies of triceps training involve understanding the muscle’s anatomy. The long head, a key segment of the triceps, often demands focused training. Wesley Vissers, with his in-depth knowledge, employs overhead cable triceps extensions for this very purpose. Choosing to work unilaterally, he underscores the effectiveness of this approach. Vissers hints at a cardinal rule when engaging in unilateral exercises, lending further insight into his meticulous training strategy.
“Always start out with your weakest arm. Do as many reps there as you can and then try to match it with your stronger arm unless the stronger arm is also kind of smaller in terms of size.”
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Finishing Strong: Vissers’ Closing Move
Never one to leave a workout incomplete, the Dutch powerhouse swiftly transitioned from his triceps extensions into the culminating exercise of his routine. With energy still brimming and focus unwavering, Vissers was ready to give this final movement his all, underlining his commitment to meticulous preparation and peak performance.
“Maximize the stretch and don’t over emphasize the contraction here because then there’s no tension anymore on the triceps. So focus mostly on the stretch here,” Vissers gave the last piece of advice as he changed the stations.
Sideways Incline Dumbbell Lateral Raise
Many athletes have their tried-and-true routines, but Vissers, always looking for an edge, opts for a unique approach to deltoid training. Instead of the more traditional standing or seated lateral raise, he leans into the sideways incline variation. His rationale is clear and based on his deep understanding of muscle mechanics and how subtle changes can lead to significant results.
“When you’re in the incline, the tension on the delts will be a lot more… A lot more towards the bottom and towards the top as well. Especially towards the bottom because when you stand (upright), there’s no tension because you’re literally just up against gravity, going down with your arm down.”
Vissers Elaborates:
“When (you’re in a sideways incline position)… your body is now pointing in the other direction. Meaning, there’s tension (in the arm movement), there is resistance here.”
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Vissers’ Technique: Opting for Endurance Over Intensity
To perform this exercise, Wesley Vissers opted for a strategy prioritizing muscle endurance over sheer strength. By employing lighter weights, he ensured the muscles remained under tension for an extended period, thereby optimizing muscle stimulation through increased volume. Emphasizing unilateral execution, Vissers meticulously worked each side for balanced development. As he concluded these rigorous sets, marking the culmination of his gym session for the day.
Breakdown of Vissers’ Workout Routine
- Machine Decline Chest Press – 3 sets (160 kg for 13 reps, 140 kg for 14 reps, 130 kg for 15 reps)
- Incline Smith Machine Bench Press – 3 sets (130 kg for 11 reps, 110 kg for 14 reps, 110 kg for 11 reps)
- Cable Flyes – 2 sets (25 kg for 14 reps, 25 kg for 11 reps)
- Cable Triceps Pushdown – 3 sets (98 kg for 15 reps, 98 kg for 14 reps, 92 kg for 16 reps)
- Overhead Cable Triceps Extension – 2 sets (31.5 kg for 16 reps, 31.5 kg for 14 reps)
- Sideways Incline Dumbbell Lateral Raise – 3 sets (10 kg for 15+ reps in each set)
Nutrition and Recovery: Essential Pillars in Vissers’ Regimen
While the rigorous workout sessions play a pivotal role in shaping an athlete, nutrition and recovery often hold equal, if not more, significance. Wesley Vissers understands this symbiotic relationship between exertion and recuperation. Being deep into his competition preparation phase means energy resources are not at their peak.
Addressing this, Vissers ensures his meals around his workouts are designed to optimize recovery and muscle growth. The emphasis on a high-carbohydrate post-workout meal is deliberate. Such a meal strategy aids in replenishing the glycogen stores, which get substantially drained following intense workouts. By doing this, Vissers not only accelerates muscle recovery but also preps his body for upcoming training sessions, keeping the momentum of his rigorous regime going.
“Sooner you refill the glycogen stores, although partially, it will recover your muscles a lot quicker,” Wesley Vissers claimed.
Vissers Eyes the 2023 Olympia: Precision in Preparation
The dream of any professional bodybuilder is to grace the stage at the Olympia, the zenith of bodybuilding competitions. For Wesley Vissers, this dream is yet to come to fruition for the 2023 edition. His meticulous preparation for the 2023 Europa Pro, however, reflects his unwavering determination to clinch that coveted Olympia qualification.
Every athlete understands that competitions aren’t just won on stage, but in the countless disciplined hours spent in the gym and at the dining table. Adhering to the revised Classic Physique criteria, Vissers has a weight cap set at 112.9 kg. A recent weigh-in showcased Vissers’ discipline and dedication; he’s nearly at the mark, coming in at approximately 112.5 kg. But in a sport where every decimal can make a difference, Vissers is keen on creating a buffer. His goal is to bring his weight down further, aiming for the 111.5 kg range. Such precision not only showcases his professionalism but also ensures he presents his best self on stage.
For those keen on diving deeper into Vissers’ rigorous training sessions and understanding his methods, his personal YouTube channel offers a treasure trove of insights. The recent chest workout video stands as a testament to his commitment and the hard work he puts in every single day.
Overview
Wesley Vissers, a seasoned Dutch bodybuilder, is in the throes of intense training to secure a spot at the 2023 Olympia. With his eye on the 2023 Europa Pro as his ticket to the prestigious event, he recently shared insights into his grueling push-day workout regimen, emphasizing the balance between aesthetics and maintaining strength. His strategic approach to exercise selection, technique, and joint health reveals the dedication that has marked his professional journey. Vissers, hovering around the 112.5 kg mark, aims to further trim down to 111.5 kg to meet the revised Classic Physique criteria. As he inches closer to his Olympia dream, Vissers’ meticulous preparation shines through in both training and nutrition. His relentless pursuit of excellence is evident in every aspect of his journey.
Featured Image @Wesley Vissers (Instagram)
