Wesley Vissers’s Chest Workout for Old-School Muscle

Man Barbell Bench Press
Photo: Chris Nicoll / M+F Journal

Nothing motivates me greater than seeing the bodybuilders from the outdated days,” says IFBB Professional League basic physique competitor Wesley Vissers. “The way in which they thought, educated, posed, and carried out themselves was distinctive.”

That love for the Golden Era—particularly the icon himself, Arnold Schwarzenegger—is a preeminent a part of Vissers’ life and strategy to competitive bodybuilding. “When the basic physique division got here to Europe in 2018, I instantly took my probability to leap in,” he says. “It’s additionally why quite a lot of the poses I take advantage of onstage are primarily based on Arnold’s fashion.”

Vissers inherited his love of coaching from his father, who first prodded his 140-pound, 13-year-old son to strive weight coaching. “I at all times seemed as much as him as somebody massive and robust, so the second I used to be allowed to make use of weights, I went with him and he taught me the correct manner,” Vissers remembers. The teenager made positive aspects comparatively rapidly, and so they intensified as soon as he nailed down his weight-reduction plan. By the point he was 20, Vissers tipped the scales at 185 kilos and was prepared for his first present, an area novice occasion in 2013, the place he gained the general junior division title.

He additionally discovered on the spot success within the skilled ranks, profitable his IFBB Professional League debut, the 2018 Chicago Professional Traditional Physique in July. “Moving into, I used to be very assured and anticipated to win,” he says. “However after I acquired there and noticed the athletes backstage in particular person for the primary time, it dawned on me that they have been a breed other than everybody I had competed in opposition to earlier than.” The victory earned Vissers a spot on the Olympia, the place he tied for 14th on the scorecards.

Whereas striving for that basic look onstage, the 25-year-old Netherlands native can be doing his half offstage to convey the tenets of the Golden Period again along with his clothes line, Classic Genetics. “I began it with my brother, Kane, who I’ve educated with for years,” he says. “I would like it to be a globally recognized model that stands for true basic bodybuilding.”

Vissers approaches his body-part exercises, just like the chest exercise he shares right here, with primary bread-and-butter barbell and dumbbell workouts. This includes Arnold faves like pullovers and dumbbell flyes, whereas pyramiding up the burden set to set and dealing by means of a full vary of movement.

Professional Ideas for Every Transfer

  • Incline Dumbbell Press: “Generally I’ll alternate one arm at a time throughout my final set. It offers for a bit extra relaxation in between reps for every pec, so I’ve discovered that I can really push myself a bit longer earlier than reaching muscle failure.”
  • Dumbbell Flye: “Flyes are an isolation motion for the chest, however they put pressure on the shoulders, too. So I do a bit extra quantity, at 12 to 15 reps per set, and fewer weight, striving for the utmost vary of movement doable with out overextending.”
  • Dumbbell Pullover: “That is the old-school train Arnold used to do. It engages the chest and the again, so to emphasise extra of the chest, it’s good to squeeze your elbows collectively to make sure correct pec contraction. It’s OK to go heavy on this one, so long as you’re absolutely controlling the burden.”
  • Dip: “I do that as a finisher with every set taken to failure. As a result of it’s final, I don’t get quite a lot of reps, and I preserve relaxation in between to a minimal of lower than 30 seconds. If each consecutive set yields much less reps than the earlier one, you’re doing it proper.”

Athlete Snapshot: Wesley Vissers

  • Delivery Date: Could 6, 1993
  • Top: 6’2¼”
  • Contest Weight: 240 to 245 lbs
  • Residence: Eindhoven, North Brabant, Netherlands
  • Profession Highlights: 2016 Arnold Novice Europe, Junior, fifth; 2018 Royal London Professional Qualifier,Traditional Physique D, 1st (earned professional card); 2018 Chicago Professional Traditional Physique Championships, 1st
  • Web site:
  • Instagram: @WesleyVissers
  • Social Media: Facebook & YouTube

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