Wasiak Works Delts!

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Published on Wednesday, 09 October 2013 18:33

Written by Collin Wasiak IFBB MP PRO

 

In the ongoing journey towards achieving aesthetics, we must evaluate what constitutes that ideal image or “look”.  To take a deeper dive into the topic, we can start by looking at the various divisions in the NPC and the IFBB to discover any common or recurring themes in what those organizations deem to be an aesthetic look.  Setting aside the obvious tans and shredded abs, the large rounded shoulders to small waist ratio stands out as the basis for creating that pleasing look.  How to achieve it?  Well, it varies from person to person but here’s what I do:

 

 

 

 

Shoulder Workout 

1.   Seated db lateral raises super-setted with seated db side raises 

4 sets of 12 reps each with sets increasing in weight progressively 

I use this as more of a warm-up to get the blood flowing and to hit my front and medial delts.  Bringing out the medial delts is one way to broaden your shoulders and to make your waist look smaller.

 

2.   Smith Machine shoulder press 

5 sets of 10-12 with the last two sets being drop sets – drop sets at 4-count negatives 

I tend to incorporate one or two press movements in my shoulder workout.  By doing drop sets and negatives I focus on the burn and pushing myself to exhaustion/failure. 

 

3.   Smith Machine upright rows 

3 sets of 12 – Each set is comprised of wide grip rows super-set with narrow grip rows with last set as a drop set. 

I hit these because they give me that great burning feeling that we all love.  It hits your delts and traps very well especially with the variation in grip. 

 

4.   Seated machine side raises 

4 sets of 12 – Last set as a drop with 4-count negative

This movement is working on those medial delts again to bring out the V taper

 

5.   Reverse seated shoulder press on machine 

4 sets of 12 with last two sets as drop sets at 4-count negatives 

This is another press movement emphasizing the burn and exhaustion of my shoulders.

 

Most of my shoulder workouts emphasize the medial delts and negative work.  Although I strive to incorporate these exercises into my routine, I tend to switch up my routine every three weeks or so.  As a physique competitor, I strive to bring out my shoulders as much as I can to create the “V” taper that the judges love to see. 

By creating that taper through developing wide shoulders, I am able to make my waist look smaller – this, in the grand scheme of competing, is one of the criteria that judges really look for in my division.  As in all things, work from the basics and build up and you will be surprised at what you can actually achieve. 

Nothing great comes easy and it is up to you to learn how your body responds to certain exercises.  Couple that with proper nutrition and consistency and you have the recipe for creating that aesthetic appeal!  For more of my workouts, eating habits, and fitness related fun, follow me on the links below!

Instagram:  CollinWasiak 

Twitter:  CollinWasiak 

Team Gaspari Athlete Page: http://www.gasparinutrition.com/teamgaspari/collin-wasiak/