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The 2024 Arnold Classic Physique champ gets hamstring training tips from his Men’s Open counterpart.
Last updated on May 6th, 2024
A three-hour commute is more than worth its weight in fuel to train with a legend. Dutch IFBB Pro Bodybuilder Wesley Vissers recently formed a training coalition with Olympia veteran and fellow compatriot William Bonac for leg day.
“You can make it happen this year,” Bonac told Vissers regarding the latter’s chances at an Olympia title in 2024. Vissers feels his underdeveloped lower posterior is what’s keeping him from reaching the top of the division
Their workout consisted of seven exercises focusing on heavy weights, high reps to failure, and forced reps. Bonac started prone with hamstring curls, squeezing his rear thighs and humbling the Classic Physique athlete, who was surprised:
[Bonac is] already doing my max with the first set.
Watch Vissers channel his inner gladiator with reps to the death alongside Bonac via his latest YouTube upload below:
[Related: Exercise Scientist Critiques Dwayne “The Rock” Johnson’s Leg Training]
Wesley Vissers & William Bonac
Vissers best career win came at the 2024 Arnold Classic USA in March when he unseated defending champ Ramon Rocha Queiroz. A few weeks later, the 30-year-old Vissers beat runner-up Breon Ansley and bronze medalist Urs Kalecinski to win gold at Arnold Classic UK 2024 in Birmingham, England.
After ranking seventh at the 2023 Olympia, “The Dutch Oak” is inching toward the top of his division’s rankings to end the dominant reign of five-time Classic Physique Olympia champion Chris Bumstead.
Meanwhile, William Bonac has been on a competitive hiatus since finishing seventh at the 2023 Arnold Classic in Columbus, OH. His return to the sport is expected sometime during the 2024 season.
Prone Lying Machine Hamstring Curl
“He said he did 10 reps, but I think he did eight,” acknowledges Bonac after a possible rep miscount by Vissers during hamstring curls. Go back and do another four,” Bonac demanded.
“The Conqueror” doesn’t leave his trainee’s success to luck, accepting no fewer than 12 reps per set. “Your legs are built for endurance; they can even take 100 reps easily,” says Bonac.
Injury risks mustn’t be ignored, however. “When you [feel] you can’t go no more, try for one more; it’s enough,” Bonac continued. The video displayed three sets of lying hamstring curls.
Standing Isolation Hamstring Curl
“They are coming alive,” laughs Vissers after Bonac helps assist his hamstrings to their limit. Standing, bent-over-single-leg curls train the hamstrings using different mechanics than the prone variation, potentially leading to more focused hamstring contractions.
The Olympia contenders did not disclose the sets and reps count; however, camera footage showed two sets.
Machine Glute Kickback
“You’re going to suffer with this one,” Bonac told Vissers, setting realistic expectations for the machine glute kickbacks.
“You get a good stretch at the start and good contraction at the end. The perfect complete leg builder,” touted Vissers of this movement. It may also help improve hip flexibility and range of motion. After a few teeth-grinding sets, the team shifted focus to the anterior.
Leg Extension and V-Squat
Bonac and Vissers flexed their quads with seated leg extensions. Machine quad extensions are commonly recommended with light to medium weights for safety.
Scenes of Vissers in an all-out war with reverse V-squats stood out. This exercise starts at the 8:50 mark and continues for multiple agonizing sets. The 6’2” competitor utilized machine stability to focus on dropping his glutes low.
Angled Leg Press and Linear Hack Squat
It was getting late for Vissers but the finish line was near. “Normally, it’s my bedtime,” said the drained athlete as he sat on a reclined leg press. “I could sleep right now, but you must keep going.”
Leg presses are positioned so the upper body is supported. As a result, training heavy may feel less exhausting as the stimulus necessary to maintain stability is avoided. Six-time Mr. Olympia Dorian Yates famously traded squats for leg presses to build champion legs.
All that was left were a few sets of linear hack squats to put the exclamation point on the session. But there was no easy ending to an equally difficult regime.
Vissers acknowledged how much he learned from Bonac, accepting he remains a student of the sport despite being one of its top stars. Vissers has already secured his 2024 Olympia qualification. Bonac must compete in and win a pro show before the 2024 Olympia qualifying cutoff on Sept. 15, 2024, to return to the sport’s grandest stage.
Featured image: @william_bonac and @wesleyvissers on Instagram
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