• Build Strength + Athleticism

• A Supplement for Bigger Gains

• Unlock Your Lower-Body Power

• Enter to win a $250 gift card

If there’s one thing I’ve learned after years of training, competing, and pushing my limits, it’s this: building the best physique isn’t just about size, it’s about balance.

You can be big and as strong as an ox, but if you move like a brick or feel wrecked all the time, what’s the point?

I’ve gone through it myself. At times I’ve trained hard and eaten right, but still felt stiff, drained, and unable to perform the way I wanted to.

That’s when I realized training, nutrition, and recovery all have to work together.

Finding the right balance of each is what separates guys who build muscle and stay athletic from those who burn out or plateau.

Training for Strength and Athleticism

It’s easy to fall into the trap of just chasing heavier lifts, obsessing over numbers, pushing max weight, and ignoring the tightness that creeps in.

But if you want to build muscle that’s functional, durable, and strong for the long haul, you have to train smart.

1. Prioritize Strength, but Stay Mobile: Heavy squats, deadlifts, and presses build power, but you need mobility to keep your body moving efficiently. Dynamic stretches and deep lunges should be part of your routine, not an afterthought.

2. Speed and Explosiveness Matter: Having the ability to sprint, play a sport, or even just operate without injury doesn't happen by chance. There are strategies such as full-range-of-motion training, compensatory acceleration, and staying structurally balanced that will make sure you perform to a level equal to how you look.

3. Train Smart, Not Just Hard: It’s tempting to go all-out every session, especially when in your 20s, but consistency beats burnout. The answer is to cycle intensity; some days should push limits, and others should focus on technique and recovery.

Fueling Your Body the Right Way

I used to think hitting my macros was all that mattered. Then I realized that what I ate, when I ate it, and how I fueled my training all played a role in how I felt, recovered, and performed.

1. Protein is the Foundation: You need at least 30g per meal to trigger muscle protein synthesis. Prioritize high-quality sources — chicken, beef, fish, eggs, and whey.

2. Carbs Are Fuel, Not the Enemy: I’ve seen guys cut carbs too low and wonder why they feel weak. You need carbs to replenish glycogen and fuel workouts. Make sure you take in enough on training days, then you can try to take in fewer on rest days.

3. Fats Keep Hormones in Check: Cutting fats too low is another mistake. They regulate hormones, support recovery, and keep your energy stable. Avocados, nuts, olive oil, and fatty fish belong in your diet.

Recovery is Where Growth Happens

This is the part most guys overlook. You can train hard and eat well, but if you’re not recovering, you’re spinning your wheels.

1. Sleep Like It’s Your Job: Growth happens when you sleep, not in the gym. Get a minimum of 7.5 hours per night or you’re hindering your progress.

2. Active Recovery Matters: Walking, stretching, sauna, cold plunges all keep your body primed for the next session.

3. Listen to Your Body: Training through pain isn’t hardcore, it’s reckless. Address tightness early so small issues don’t become big problems.

The Takeaway

Building an elite physique isn’t about doing one thing right, it’s about balancing everything.

Train with purpose. Fuel your body the right way. Recover with intention. When you do that, you don’t just look good, you perform at your best.

Set the Standard!

Chris

Your lower body strength starts from the ground up. Weak feet and limited ankle mobility can reduce force production by up to 30%, holding back your squat, sprint, and overall athletic performance. The first step in fixing it? Testing your dorsiflexion.

The 5-inch Dorsiflexion Test

Use this simple test to assess your ankle mobility:

Kneel with the tip of your big toe 5 inches from a wall. Lunge forward while keeping your heel planted on the ground. Try to touch the wall with your knee. If successful, back up until you can just barely reach it. Note the farthest distance you can go while maintaining heel contact.

What Your Results Mean

5 inches or more → Good ankle mobility; your lower body force production is maximized.

Less than 5 inches → Limited dorsiflexion, likely restricting your squat depth, explosiveness, and stability.

How to Improve

If your mobility is lacking, start incorporating loaded stretching into your routine:

• Calf Raises (2–4 sec pause at the bottom). Strengthens the foot-ankle connection.

• Deep Lunges & Split Squats. Improves ankle flexibility under load.

• Sled Pushes. Builds foot stability while reinforcing dorsiflexion.

Ankle mobility isn’t just for weightlifters. Whether you’re an athlete, a weekend warrior, or just chasing bigger legs, improving your dorsiflexion will unlock more power, prevent injury, and maximize gains.

One of the simplest and most effective supplements for performance and recovery is creatine monohydrate.

Research shows it enhances the production of adenosine triphosphate (ATP), the primary energy source for high-intensity activities, leading to increased strength, power output, and performance in weightlifting, sprinting, and other explosive exercises.

But creatine doesn’t just improve performance, it also plays a key role in recovery. Studies show it helps reduce muscle cell damage and inflammation following intense workouts, leading to faster recovery and less muscle soreness.

For creatine to be effective, however, you need to take it every single day. That’s why RAW Nutrition Creatine comes in convenient, travel-friendly daily packets, making it effortless to stick to your supplementation routine wherever you go.

No measuring, no hassle, just grab, mix, and go.

Raw Nutrition Creatine is also certified by Informed Sport, meaning it meets the highest standards of quality, safety, and purity. Every batch is rigorously tested for banned substances, making it a trusted choice for athletes and fitness enthusiasts.

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

Share Your Biggest Win and Win Big!

It’s not too late to jump into the latest STNDRD app challenge and score an epic prize!

Tell us about the biggest win of your life — the challenge that nearly broke you but ultimately made you stronger — and why it mattered. Drop your story HERE before Saturday, Feb. 15, at 11:59 PM CST for a chance to win.

💰 Grand Prize: A $250 RAW Nutrition gift card!

Your toughest moments shape you. Now it’s time to celebrate them. Let’s hear your story!

#SetTheStandard

Q: Hi Chris, How do you stay grounded with all your success and everything you have going on in your life?

— Henry H., Baton Rouge, Louisiana

A: Hey, Henry, It’s easy to get caught up in your ego and all the drama of daily life, but I’ve learned that staying grounded comes from stepping back and keeping things in perspective.

When I focus too much on success, the pressure builds. But when I slow down, take time away from my phone, and just sit in solitude — whether it's lying on the gym floor after training or just being in a quiet space — I can reset.

Taking time to reflect reminds me why I do the things I do and to make sure I’m doing them for the right reasons.

And at the end of the day, it’s the people who truly know me — my wife, my friends, my family — who keep me grounded.

They don’t care about titles or social media; they care about me as a person. That’s what really matters.

 Question for Chris? Hit reply or email askchris@stndrd.app and we’ll consider it for inclusion in a future issue of The Standard.

Champion Mentality

“You have to jump in. Fuck the perfect start or the ‘how to’s.’ Just start, you may lose your way, but you’ll find yourself. If you want it bad enough you’ll figure it out.”

Introducing: The New STNDRD in Fitness!

I’m stoked to launch my new app, STNDRD. Get my daily workouts, track your nutrition, connect with our community, get discounts on merch, and more.

Download it on Apple or Google Play today!

Did a friend forward this to you? You can subscribe here to raise your standard for mental and physical strength.

What Do You Think of The Standard?