In a sport where every inch counts, bodybuilding champion Wesley Vissers uses these tricks for bigger gains.
Last updated on August 6th, 2025
Hypertrophy science reveals that many nuances of training help drive growth, and 2024 Arnold Classic Physique champion Wesley Vissers just showed off 10 of the muscle-building nuances he uses to build his iconic upper body.
Wesley Vissers’ Hypertrophy Hacks
- Lateral Raises: Use a wrist cuff to reduce pain and a high pulley for stretch.
- Incline Dumbbell Side Raises: Light weights, incline to leverage gravity.
- Triceps Pushdowns: Train unilaterally to offload the elbow joint.
- Preacher Curls: Band around for strict form.
- Bench Press: Lowest incline to target upper chest; minimize delts.
- Lat Pulldowns: One-handed, pull the elbow to the hip for lat focus.
- Chest Flyes: Squeeze biceps together, not hands.
- Biceps Curls: Shift your hand inside the dumbbell for better supination.
- T-Bar Rows: Use an extra pad for your chest to reduce discomfort, and widen your grip to reduce biceps involvement.
- Rest Intervals: Heart rate <100 bpm, no breathlessness, or muscle fatigue.
Keep reading for a detailed breakdown of some of Vissers’ more important tips.
Stretch Drives Gains & Gravitational Isolation
Vissers addressed side lateral wrist pain by using a cuff for better isolation. Raise the mid–high pulley to emphasize “tension on the stretch, which means more growth.” Muscle stretch under load may offer a unique stimulus. (1)(2)
Vissers recommended incline lateral raises for those who prefer using dumbbells. Lay sideways on a slightly inclined bench, and “Let gravity do the work,” using less weight.
Alignment for Joint Relief and Biceps Control
If triceps pushdowns cause elbow pain, perform them unilaterally with the cable aligned parallel to the upper arm. “It mimics the elbow hinge. Offloads the joint and targets the long head with precision,” Vissers noted
Flaring the elbows during preacher curls isn’t bad per se, but it may be tempting to swing the weight up. Vissers proposes wrapping a band around the elbows to keep them closer for greater biceps isolation.
Unilateral Pulls and Flye Hack
A unilateral approach to pulldowns could enhance lat contractions. “Drive the shoulder down while pulling the elbow toward your hip,” Vissers cued to bias the lats more than the biceps.
Vissers suggested squeezing the biceps together during chest flyes rather than the hands. Drop the scapula, keep the arms straight, and the torso on the pad. Internal cues can improve technique, leading to better results.
Biceps Peaks, and Optimizing Intra-Set Rest
Vissers advised holding the grip on the inner part of the dumbbell when curling to enhance biceps curls, explaining that, “Gravity pulls the weight outward, making the wrist supination easier.”
This tweak takes advantage of biomechanical leverage for greater biceps contractions.
Finally, ensure your heart rate drops below 100 beats per minute and that you aren’t out of breath while training or feeling overfatigued. Remember, fatigued muscles reduce mechanical tension and high-threshold motor unit recruitment—shortchanging muscle gains. (3) Research shows short rest intervals are less anabolic than longer ones. (4)(5)
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References
- da Silva LSL, Gonçalves LDS, Alves Campos PH, Benjamim CJR, Tasinafo Júnior MF, de Lima LCR, Bueno Júnior CR, Alves CPL. Comparison Between Eccentric vs. Concentric Muscle Actions On Hypertrophy: A Systematic Review and Meta-analysis. J Strength Cond Res. 2025 Jan 1;39(1):115-134. doi: 10.1519/JSC.0000000000004981. PMID: 39652733.
- Maeo S, Wu Y, Huang M, Sakurai H, Kusagawa Y, Sugiyama T, Kanehisa H, Isaka T. Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. Eur J Sport Sci. 2023 Jul;23(7):1240-1250. doi: 10.1080/17461391.2022.2100279. Epub 2022 Aug 11. PMID: 35819335.
- Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.
- Henselmans M, Schoenfeld BJ. The effect of inter-set rest intervals on resistance exercise-induced muscle hypertrophy. Sports Med. 2014 Dec;44(12):1635-43. doi: 10.1007/s40279-014-0228-0. PMID: 25047853.
- Schoenfeld BJ, Pope ZK, Benik FM, Hester GM, Sellers J, Nooner JL, Schnaiter JA, Bond-Williams KE, Carter AS, Ross CL, Just BL, Henselmans M, Krieger JW. Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. J Strength Cond Res. 2016 Jul;30(7):1805-12. doi: 10.1519/JSC.0000000000001272. PMID: 26605807.
Featured image: @wesleyvissers on Instagram
