• A Killer 2-Move Biceps Finisher

• The Power of a Training Partner

• How to Fix Your Elbow Pain

• A Recovery-Boosting Shake

A few weeks ago, I walked into a clinic in Mexico expecting a simple injection for my injured shoulder. I walked out realizing the joint was in way worse shape than I thought.

The ultrasound found significant tears in my subscapularis, supraspinatus, and labrum.

This wasn’t a minor injury. This was real damage. Some rest and a few rounds of rehab weren’t going to fix it.

So doctors took fat from my back, processed it for regenerative cells and stem cells, and injected it into my shoulder to help repair the tears and speed recovery.

The procedure itself was way more brutal than I expected. The inflammation was insane, and two weeks later, I still couldn’t properly lift my arm.

When you’ve been training at a high level for over a decade, being forced to the sidelines isn’t just frustrating, it’s a whole new kind of pain.

Changing Your Mindset Matters

Training is easy when everything is clicking and you’re locked in and chasing a goal. But what about when you’re injured? When motivation dips? When progress stalls and you feel stuck?

That’s when your mindset matters most.

This injury forced me to take a hard look at myself. And I realized something I hadn’t fully considered before. Sometimes, the best way to move forward is to stop focusing on yourself.

For years, I’ve been locked into my process, my goals, my standards. But having to step back has given me a new perspective.

And that’s where training partners come in.

The Power of Training Partners

When you’re injured, it’s easy to get caught up in what’s wrong — what you can’t do, what you’re missing, and everything that’s holding you back.

But sometimes, the best way to pull yourself out of that head space is to stop focusing on yourself and start pouring energy into someone else.

That’s where Sara Saffari comes in.

Sara is one of RAW Nutrition’s athletes, and she’s been training like a savage lately.

She’s younger, relentless, and brings that little-sister energy to every workout. She talks trash between sets, pushes herself past her limits, and pretends she’s not dying in the middle of a brutal drop set. (Spoiler: She was.)

At first, I thought training with her was about helping her improve. But I quickly realized it was helping me just as much.

Seeing someone else struggle, push past her limits, and grow reminded me why I fell in love with training in the first place.

Helping Sara meant I still had skin in the game. It made me want to hold myself to that same standard, even if my training looks different right now.

Because at the end of the day, that’s what training partners do. They pull you forward, even when you feel stuck.

You’re Stronger Than You Think

One of the biggest lessons I’ve learned in my training, and through this injury, is that your mind gives up before your body does.

Most people stop when things get uncomfortable, not when they’ve actually hit failure.

During our leg session, I put Sara through those brutal drop sets. Midway through, she swore she was going to throw up. She was dramatic as hell. But guess what? She kept going.

And that’s the lesson.

We all have more in us than we think. More reps. More grit. More discipline.

The question is: Do you stop when it gets hard? Or do you push through and find out what you’re really capable of?

I’ve had to ask myself that same thing these last two weeks.

And the answer?

The standard doesn’t change just because things aren’t perfect.

I might be injured, but I’m not broken. And when I come back, I’ll be coming back better.

Set the Standard!

Chris

The Ultimate Two-Move Biceps Finisher

If you want bigger, stronger, more defined biceps, you can’t just mindlessly crank out curls. To maximize hypertrophy and fiber recruitment, you need to train both heads of the biceps while taking advantage of how muscles respond to different joint positions and strength curves.

This two-move sequence does exactly that, starting with the long head in a fully lengthened position, then shifting to the short head in a more shortened position, while manipulating mechanical tension for maximum fiber fatigue.

1️⃣ Incline Dumbbell Curls – 3 sets of 10 reps, slow eccentric

✔ What it does:

• Puts the long head of the biceps under full stretch by extending the shoulder (arm behind the body).

• Maximizes fiber recruitment in the long head, which plays a key role in overall arm thickness.

• Puts the most tension in the mid-range (elbow at 90°), where the biceps are strongest.

• Slows the eccentric (lowering the weight under control) and increases time under tension, forcing more growth.

2️⃣ Preacher Dumbbell Curls (Scott Bench) – 3 sets of 12 reps, pause in the lengthened position

✔ What it does:

• Moves the arm in front of the body, shifting emphasis to the short head of the biceps, which is more responsible for developing that sought-after biceps peak.

• Puts the most tension in the lengthened position, where the biceps are typically weakest.

• Forces more stability and control while pausing, making every rep more effective.

Why This Works (Hypertrophy Science 101)

👉 The Biceps are Bi-Articulate

• They cross two joints (shoulder + elbow), which means they function both as elbow flexors and shoulder flexors.

• The long head is most active when the shoulder is extended (arms behind the body).

• The short head is most active when the shoulder is flexed (arms in front).

👉 Strength Curve Manipulation

• Incline Curls: At full stretch, the biceps are weak, but as you curl up to 90° elbow flexion, tension peaks in the mid-range.

• Preacher Curls: By moving the arms forward, the peak tension shifts to the lengthened position, where muscles are usually weaker.

• These moves force total fiber recruitment, hitting every part of the muscle in one workout.

Try it out and let us know what you think! And if you aren’t using the STNDRD app, download it today to get the best training advice available.

— Justin King

Get on the Gain Train 🚂💪

Start your morning full speed ahead with this high-protein, recovery-boosting shake powered by RAW Nutrition’s RTD Protein. Designed to replenish muscles, restore energy, and keep you on track for gains, this is the ultimate post-workout refuel.

Ingredients:

✔ 1 bottle RAW Nutrition RTD Protein (Vanilla or Chocolate)
✔ ½ frozen banana (for natural sweetness and potassium to prevent cramping)
✔ ½ cup Greek yogurt (extra protein + gut health)
✔ 1 tbsp almond butter (healthy fats for sustained energy)
✔ ½ tsp cinnamon (helps control blood sugar)
✔ ½ cup unsweetened almond milk (for smooth consistency)
✔ Handful of ice (optional, for a thicker texture)
✔ Pinch of sea salt (to replenish electrolytes)

Instructions:

1️⃣ Add all ingredients to a blender.
2️⃣ Blend on high for 30-45 seconds until smooth.
3️⃣ Pour into a glass, drink immediately, and enjoy the recovery.

Macros (approximate per serving):

✔ Calories: ~350
✔ Protein: ~45g
✔ Carbs: ~30g
✔ Fats: ~10g

✅ Why This Works:

• High-Protein: Maximizes muscle protein synthesis post-workout.

• Electrolyte Support: Sea salt and banana replenish sodium and potassium lost during training.

• Gut + Recovery Benefits: Greek yogurt aids digestion and reduces inflammation.

• Balanced Energy: Almond butter and cinnamon help regulate blood sugar levels.

A no-fuss, high-protein shake that fuels recovery and gets you ready for whatever’s next. 💪 Set The Standard.

Go to RAW Nutrition and use discount code CBUM for the best deal on all of our products!

Q: Hi Chris, how do I build my arms without wrecking my elbows? Every time I go heavy, they start killing me. What should I do?

— Sam P., Bentonville, Arkansas

A: Hey, Sam, elbow pain usually comes from overloading your joints without enough warm-up or recovery. Here’s how to fix it:

✅ Warm Up First – Do high-rep band pushdowns, light hammer curls, or sled drags to get the blood flowing.

✅ Slow Your Reps – Control the lowering phase to reduce joint strain.

✅ Use Cables & Machines – Provides constant tension with less joint stress than other methods.

✅ Go Neutral Grip – Add hammer curls, reverse curls, and rope pushdowns to take pressure off your elbows.

✅ Strengthen Your Forearms – Weak forearms = more elbow strain. Train them.

✅ Limit Skull Crushers + Heavy Straight-Bar Curls – Swap for EZ-bar curls, dumbbell extensions, and cable work.

Train smart, keep your joints happy, and your arms will grow without the pain.

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

Champion Mentality

“Winners don’t rely on motivation. They rely on discipline.⁠ Winners don’t just hope for success. They build it through their rituals.”

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