Get a Bigger Chest — Fast

Use my 35-minute workout to pack on size and gain strength. Plus: Make the most of your summer, a Memorial Day muscle meal, and the truth about cold plunges.

Chris Bumstead
May 22, 2025

Make the Most of Summer
A Bigger Chest in No Time
Cold Plunges: Hype or Help?
A Memorial Day Muscle Meal

Memorial Day has always felt like more than just another long weekend to me. It’s a chance to step back, take a deep breath, and decide what you want out of the next three months.

Because summer’s (unofficially) here and, yeah, you should take some time to travel and have fun with your friends and family.

But if you’ve been grinding in the gym all year, don’t use summer as an excuse to take your foot off the gas. You don’t have to be perfect, but you don’t want to lose all your hard-earned gains either.

Because summer is when a lot of people lose their edge. Routines fade. Diets slip. And a few days off can turn into a few weeks off just like that.

Then, come September, you can feel like you’re starting over.

But it doesn’t have to be that way.

You can enjoy yourself and still make progress. You can loosen up without letting go of the rope.

Here’s a simple question to keep in the back of your head:

How do you want to look and feel on Labor Day?

Rested? Absolutely. But also on track and ready to rachet up the intensity again.

But that only happens if you stay focused now — even when your workouts are shorter. Fuel your body right even when you’re eating off a paper plate. And treat summer as a change of pace, not a three-month vacation.

There’s nothing wrong with relaxing, just don’t forget what you’re working toward.

Keep showing up. Keep moving forward. And enjoy the hell out of summer while you do.

Set the Standard!

Chris

35 Minutes to a Bigger Chest

Pressed for time this holiday weekend? You can still crush your chest workout and build real size — no excuses.

One of Chris’ go-to sessions from the STNDRD app is this high-efficiency chest workout. It hits every angle — upper, mid, and lower chest — and uses tempo, volume, and minimal rest to get the job done fast.

🔁 A1 / A2 / A3 Circuit – 5 rounds

Perform all three exercises back-to-back-to-back. Rest 10 seconds between each. After A3, rest for 180 seconds before the next round.

A1: Incline Pronated DB Bench Press

5 sets x 6 reps
Tempo: 4️⃣ / 0️⃣ / 1️⃣ / 0️⃣

Tip: Control the negative, drive through the press.

A2: Decline Pronated DB Chest Press

5 sets x 12 reps
Tempo: 3️⃣ / 0️⃣ / 1️⃣ / 0️⃣

Tip: Press in a slight downward arc to target the lower chest. Keep your wrists stacked over your elbows and avoid flaring out too wide.

A3: Flat Bench Pronated DB Chest Fly

5 sets x 25 reps
Tempo: 2️⃣ / 0️⃣ / 1️⃣ / 0️⃣

Tip: Keep a slight bend in your elbows and lead with your wrists, not your hands, to stay in your chest and avoid turning this into a shoulder movement.

🔥 Finisher

Pec Deck

3 sets x 15 reps
Rest: 60 sec between sets

Tip: At the top of each rep, bring the handles together and squeeze your chest hard for a full second to maximize tension and contraction.

Want more workouts and demos from Chris? Jump on the STNDRD app, it’s purpose-built for real muscle growth. 🚀 Time to push past your limits!

🔗 Join STNDRD and start training like The Champ.

— Justin King

🍔 Grill season has officially started. Here’s a clean, high-protein cookout combo that tastes great.

Forget the dry chicken breast and sad salad, Memorial Day is all about flavorful food that won’t wreck your diet.

If you’re manning the Weber, this muscle-building burger balances flavor, protein, and smart carbs. Pair it with our clean baked bean recipe to add fiber and flavor without added sugar.

💪 The Jacked Burger

Ingredients (makes 4 burgers):

1 lb lean ground beef (93/7) or bison
1 egg
1/3 cup finely chopped onion
2 tbsp Worcestershire sauce
1 tbsp Dijon mustard
Salt + pepper
Optional: smoked paprika or garlic powder

Directions:

Mix all ingredients gently in a bowl. Don’t overwork the meat.
Form 4 patties, about 1/2-inch thick.
Grill over medium-high heat, ~4 minutes per side (or to your preferred doneness).
Serve on a sprouted grain bun, lettuce wrap, or go open-faced.
Top with avocado, grilled onions, or a slice of Monterey Jack cheese if you’re bulking.

Macros (approx per burger w/o bun):
30–35g protein | 10–12g fat | 2g carbs

🫘 Smoky High-Protein Baked Beans

Ingredients:

1 can white beans, drained + rinsed
1/2 cup chopped onion
2 cloves garlic, minced
1/2 cup low-sugar BBQ sauce (like Primal Kitchen or homemade)
2 tbsp tomato paste
1 tbsp apple cider vinegar
1 tsp smoked paprika
1 tsp olive oil
Salt + pepper

Directions:

In a pan, sauté onions and garlic in olive oil until soft.
Stir in tomato paste, BBQ sauce, vinegar, and paprika. Simmer 3–5 mins.
Add beans and cook another 5–10 mins, until thickened and hot.
Optional: bake at 350° for 15 mins for extra depth of flavor.

Macros (approx per 1/2 cup):
10–12g protein | 1–2g fat | 15–18g carbs (mostly from beans, not sugar)

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

🔥 Set the Standard — Eat Clean, Train Hard, Get Bigger.

Q: Chris, I’ve read about a study that shows cold plunges can inhibit muscle growth. But I love how they make me feel, especially this time of year when the heat and humidity hit. What should I do?

—Gunnar B., Baton Rouge, Louisiana

A: Hey Gunnar, yeah, that study made the rounds, and it’s true that jumping into a cold plunge right after lifting might blunt some of the inflammation response that contributes to hypertrophy.

But recovery isn’t just about muscle growth. It’s also about how you feel — physically and mentally. Cold plunges can boost endorphins, help lower stress, improve sleep, and leave you feeling sharper overall. That stuff matters too, especially when you're training hard day after day.

Personally, I don’t cold plunge right after I lift. I’ll use it on off-days, in the morning, or a few hours after a session just to stay fresh, clear my head, and keep my recovery on track.

So if it makes you feel better, helps you bounce back, or just gets your mind right, use it. Just time it right. Don’t let a headline scare you away from something that works for you.

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