Classic Physique Bodybuilder Wesley Vissers’ Push Day Less Than a Month from Competition
Dutch Classic Physique bodybuilder Wesley Vissers has graced the Olympia stage four times. His top performance came in 2022 when he ranked eighth overall. Vissers wants to earn his qualification to return to the Olympia stage in 2023, scheduled for Nov. 2-5 in Orlando, FL. To do so, he needs to win a pro show before the qualification cutoff on Oct. 9, 2023.
On Aug. 27, 2023, Vissers published a video on his YouTube channel, sharing his push-day training 3.5 weeks out from his next bodybuilding show. During the recording, Vissers weighed 112.5 kilograms (248 pounds), which is 0.4 kilograms (0.88 pounds) below the weight cap for his height, according to the new IFBB Pro League Classic Physique rules. Check out Vissers’ push day below:
[Related: Hadi Choopan’s Leg Training 10 Weeks Out From the 2023 Mr. Olympia]
Wesley Vissers’ Chest, Triceps, and Shoulders Workout
Here is a summary of Vissers’ push-day workout:
- Machine Decline Chest Press
- Incline Smith Machine Bench Press
- Cable Flye
- Cable Triceps Pushdown
- Cable Overhead Triceps Extension
- Sideways Incline Dumbbell Lateral Raise
[Related: Bodybuilding Legend Frank Zane’s 3-Month Contest Prep Guidelines]
Machine Decline Chest Press
Vissers is maintaining his strength during his cut, a challenging task when calories are progressively lowered as a pro show approaches. “When you maintain strength, you maintain muscle,” Vissers noted, saying that bodybuilders tend to look bigger despite running a calorie deficit as a show nears because of the improved muscle symmetry and definition.
Vissers opened with two warm-up sets to prime his joints for heavier working sets. He pinned his upper back to the pad during the decline chest presses and angled himself to bias the lower muscle fibers of his pecs.
Incline Smith Machine Bench Press
Vissers prefers training in a Smith machine, as it eliminates needing a spotter or having to stabilize the weights. “Go all the way down because the stretch is where the growth happens,” said Vissers, advising against locking out the elbows at the top of the range of motion to keep constant tension on the chest.
After a warm-up set, Vissers performed a working set followed by two back-off sets with lighter weights and higher reps to get more blood into the working muscles to promote hypertrophy. According to a Journal of Strength and Conditioning Research, “the greater the muscle swelling immediately after the first session of resistance training, the greater the muscle hypertrophy.” (1)
Cable Flyes
Vissers used a functional trainer for this isolation exercise; its angle of pull is similar to the dumbbell flyes. He set the cables at chest height, grabbed D-handle attachments with a neutral grip, and assumed a staggered stance in front of the machine. Vissers allowed his elbows to extend behind his midline on eccentrics, pausing at the top.
Cable Triceps Pushdown & Overhead Triceps Extensions
Vissers grabbed an EZ bar with a narrow, overhand grip and extended each rep with a natural arm flare for his structure. Vissers stopped shy of full elbow extension at the bottom to avoid joint strain.
Vissers performed the overhead cable triceps extension unilaterally (single-armed), as it can help identify and remedy muscle and strength imbalances. He advised initiating the exercise on the weaker side, doing as many repetitions as possible, and matching that rep count on the stronger arm.
Sideways Incline Dumbbell Lateral Raise
Vissers wrapped up his push-day workout with sideways incline dumbbell lateral raises. Since this exercise involves lying on one’s side on an incline bench, it leads to significantly greater tension on the lateral deltoids than the same movement while standing.
[Related: How Nick Walker Refines His Quad Sweep During 2023 Olympia Prep]
Way Forward
Without divulging details, Vissers announced that he will compete in two pro shows before the 2023 Olympia. Since the Olympia is less than 10 weeks away, Vissers’ physique will need to improve with each show. He plans to hit his peak if/when he takes the stage in Orlando.
References
- Hirono T, Ikezoe T, Taniguchi M, Tanaka H, Saeki J, Yagi M, Umehara J, Ichihashi N. Relationship Between Muscle Swelling and Hypertrophy Induced by Resistance Training. J Strength Cond Res. 2022 Feb 1;36(2):359-364. doi: 10.1519/JSC.0000000000003478. PMID: 31904714.
Featured image: @wesleyvissers on Instagram
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