• The Problem with Perfection

• Tri-Sets for Bigger Biceps

• A Sweet Snack Hack

When I was younger, I thought the goal was to win, to prove myself, to be seen. That hunger lit a fire, but it also became a trap. Chasing perfection and validation can burn you out fast — especially when you realize it’s never enough.

The gym taught me something deeper. Those quiet hours with the weights, grinding for no one but myself, brought me peace. It wasn’t about the trophies or applause but the effort — the journey.

Over time, I learned that true fulfillment isn’t tied to the outcome. It’s found in showing up every day, giving your all, and enjoying the process for what it is.

I see too many people stress themselves out chasing perfection. They follow the plan to the letter, obsess over every detail, and still fall short — not because they aren’t working hard enough, but because their bodies are too stressed to respond.

I’ve been there myself. When I was younger, I thought perfection was the standard. But over time, I realized the moments that mattered most weren’t the “perfect” ones — they were the ones I was fully present for.

That rush of excitement before a big lift, the satisfaction of finishing a hard workout, or even the small victories like seeing progress in the mirror.

If you’re chasing the wrong things — validation, fame, attention — you’ll end up miserable. That’s the reality no one tells you about. You think: If I just won this event, had this many followers, or that sponsorship, I’d finally feel happy. But when you hit those milestones, they don’t deliver. Instead, you feel emptier than before.

Focus on Your “Why”

When I started training, it wasn’t for anyone else. It was for me. At 16, sure, I liked the attention that came with being the most jacked kid in school. But as I got older, I stopped caring about what others thought.

Meeting Courtney changed a lot for me. Falling in love and building a real connection shifted my perspective. I realized that meaningful relationships and being true to myself mattered more than what anyone else thought.

The need for perfection that used to drive me just … faded.

When I started competing, everything happened fast. I went from an up-and-comer to second in the world in just a few years. But then life humbled me.

After that second-place finish, I landed in the hospital, unsure if I’d ever compete again. That moment shook me — it reminded me how fragile life is and how important it is to appreciate every moment.

Since then, every season has felt like a bonus. I thought I’d retire in 2018 because I was so sick, I probably shouldn’t have competed. But I pushed through, one more time. Then another. Every year, I told myself it was my last. And here I am, six years later, reflecting on what kept me going.

The Process > The Outcome

If you’re training or competing, ask yourself: Why am I doing this? If it’s for ego, fame, money, or external validation, it’s going to break you. But if it’s for personal growth, for the love of the process, and because it aligns with who you are, it will fuel you.

Your goals and priorities might evolve. That’s okay. When they do, adjust. Don’t cling to something just because you’ve always done it. Focus on what truly fits with your values and keeps you moving forward.

Raise the Bar

Whether you’re stepping onto a stage or just into the gym, remember this: You don’t have to be perfect, you just need to do the work.

If you’re ready to focus on the process and build your best self, check out STNDRD, my new training app.

It’s everything I’ve learned about getting stronger, fueling your body, and becoming more confident in one app. Whether you’re a beginner or experienced, it’s designed to help you find your standard and set it higher.

Set the Standard! 

Chris

During prep for the Olympia, I discovered a method that gave me the craziest arm pump I’ve ever experienced. Justin King introduced me to Tri-Sets, where you hit the same muscle with three back-to-back-to-back exercises. Each part of the Tri-Set focuses on a specific goal:

1. Slow eccentric movements to build control and maximize tension.

2. Angle changes with a pause to activate the muscle from a different direction.

3. High-rep finishers to flood the muscle with blood for a killer pump.

This approach is next-level for growth and intensity. We include Tri-Sets in some of the advanced programs on the STNDRD Training App, but here’s a quick one you can try:

• A1.) Incline Hammer Curl – 3x8, tempo 40X0, 10-sec rest.

• A2.) Standing Semi-Supinated EZ Bar Curl – 3x10, tempo 3011, 10-sec rest.

• A3.) Scott Bench Supinating Dumbbell Curl – 3x12, tempo 3010, 150-sec rest.

Follow the tempo and rest times to feel the full effect. Trust me, the pump is stupid.

If you have a sweet tooth, here’s a quick recipe from RAW Nutrition (courtesy of Chef Walker) for high-protein cookie dough that will satisfy your cravings without all the sugar.

How to make it:

Combine 2 tbsp powdered peanut butter, 40 grams oat flour, and 1 scoop Froth-ted Hot Cocoa Itholate Protein in a small bowl.

Mix ingredients and slowly add cold water until you get the consistency you want. Then blend in 15 grams of sugar-free chocolate chips.

Go to RAW Nutrition and use the code CBUM to get our best deals.

Q: Hi Chris, who was your bodybuilding role model growing up?

 — Charlie K., Santa Monica, Calif.

A: Hey Charlie, definitely my brother-in-law and friend, Iain Valliere. The guy is a workhorse and the definition of consistency — which, honestly, is the most important quality in bodybuilding. His dedication is next level.

I never really looked up to strangers or people I didn’t know because you can’t truly know who someone is from the internet.

In life, though? My biggest role model has always been my dad. Both my parents are amazing, but as a guy, I naturally looked up to my dad the most.

 Question for Chris? Email [email protected] and we’ll consider it for inclusion in a future issue of The Standard.

Champion Mentality

“Success comes from consistency. Fall in love with the process, and the results will take care of themselves."

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