• Creating SMART Goals

• Introducing Density Sets

• The Benefits of Creatine

• How to Avoid Burnout

I’ll be honest, there have been plenty of times when I’ve sucked at hitting my goals and staying consistent.

For years, I’d lock in during prep, executing every planned workout and meal, and recovering like clockwork.

Then, as soon as the Olympia was over, my routine would fall apart. I’d hit the gym when I felt like it, skip days, and let other parts of my life slip, too.

It wasn’t until I stepped back and really reflected that I realized something: the habits and mindset I used to dominate during prep could be applied to my everyday life.

This past year, I’ve been thinking about how to take what I’ve learned as a six-time Mr. Olympia and use it to level up my life in every way and to help you do the same.

Here’s what I’ve learned about setting goals, building momentum, and becoming the kind of person who doesn’t just achieve success but lives it.

It All Starts with Clarity

When I was competing, my goal was crystal clear: win Mr. Olympia. There was no gray area.

That clarity made everything else — training, diet, recovery — fall into place. But for most of us, goals aren’t always that simple.

One thing that’s helped me, even now, is using SMART goals. My mom actually taught me this strategy (and yes, moms are underrated coaches).

Here’s what makes a goal SMART:

• It’s specific: Don’t just say, “I want to get stronger.” Say, “I want to deadlift 405 pounds by July.”

• It’s measurable: Numbers don’t lie. Track your progress in a way you can see and feel.

• It’s achievable: Push yourself, but make sure it’s within reach. You can’t go from zero to a PR overnight.

• It’s relevant: Make sure your goal matters to you and fits within your life plan.

• It’s Time-Based: Set a deadline. Without one, it’s too easy to procrastinate.

But here’s the thing: even when you’ve nailed down a SMART goal, success isn’t just about reaching it. The real magic happens when you shift your focus from achieving a goal to becoming the kind of person who naturally accomplishes it.

In other words, you are focused on the process not the outcome.

It’s About Identity

Back when I was gunning for my first Olympia win, I stopped thinking, “I want to win the Olympia.” Instead, I told myself, that I wanted to be the kind of person who trains, eats, and lives like a champion. That shift changed everything.

When you focus on who you want to become and have a vision for who that person is, you start living the habits that align with your goals.

For me, it wasn’t just about training hard or eating clean. I wanted to be the kind of champion who treated everyone with respect, whether it was a fellow competitor, a fan, or the backstage crew.

That identity guided how I showed up every day, both in and out of the gym. And when I lived like that person, it’s who I became.

Interested? Here’s how you can start:

• Ask yourself: Who do I want to become?

• Write down: What does that person do every day?

For example, instead of saying, “I want to lose weight,” say, “I want to be someone who fuels their body with nutritious food, avoids junk, and exercises regularly.” Then live like that person.

Small Changes, Big Wins

The mistake most people make is they try to overhaul their entire life overnight. It doesn’t work. Trust me, I’ve been there.

When I was in college, I partied like everyone else. Late nights, drinking, the whole deal. But when I decided to take bodybuilding seriously, I knew I had to make a change. Instead of quitting everything at once, I started small: I stopped drinking.

I still went out with my friends and stayed up late, but by cutting out alcohol, I woke up feeling better, trained harder and started building momentum.

That one change led to others, like cleaning up my diet, prioritizing recovery, and dialing in my workouts.

By the end of that year, I’d turned pro, won two shows, and made it to my first Olympia.

Momentum is everything. Start small, stack wins, and watch how those changes compound.

How to Get Started

1. Define Your Identity: Write down who you want to become. Be specific: What does that person do, think, and value?

2. Start Small: Pick one habit you can change today. Maybe it’s drinking more water, hitting the gym three times a week, or prepping your meals. Focus on being consistent, not perfect.

3. Celebrate Progress: Don’t wait for the big win to feel good. Celebrate the small victories—they’ll fuel your motivation.

The Takeaway

Success isn’t just about hitting a goal; it’s about who you become in the process. By focusing on building an identity and stacking small wins, you’ll create habits that make success inevitable.

And here’s the best part: once those habits become part of who you are, setbacks won’t derail you.

Whether it’s an injury, a busy season at work, or a rough week, your momentum will carry you forward.

So, ask yourself: Who do you want to be? Define it. Live it. And let the results follow.

Set the Standard!

Chris

If you’re looking for a brutal but effective way to push your limits, density sets will become your best (or worst) friend. This method is one of the highlights of our new program on the STNDRD app, designed to challenge your endurance, strength, and mental grit in a single extended set.

What Are Density Sets? A density set challenges you to complete a target number of reps in as little time as possible. It’s a killer way to push your muscles past their usual limits, maximizing time under tension and driving growth.

Why They Work: This method cranks up intensity, forces your muscles to fight fatigue, and increases time under tension — all crucial for muscle growth and strength gains. Try it and see how far you can push yourself!

How to Do Them:

• Pick Your Starting Weight: Choose a load that takes you to failure at 12–15 reps.

• Go All Out: Perform a set to failure -- let’s say you hit 14 reps.

• Set Your Goal: Double that number (so, 28 reps).

• Finish the Job: Rest for 30 seconds, then grind out more reps. Keep repeating until you hit your total rep goal. For example, after your first 14 reps, you might manage 5 more, then 4, and so on, until you hit 28.

Where to Use Them: Density sets are ideal for machine or isolation exercises like leg presses, bicep curls, or triceps pushdowns, and they’re perfect as a finisher on arm or leg day to leave nothing on the table.

A Supplement that Works: Creatine Monohydrate

As a co-owner of Raw Nutrition, I’m all about supplements that deliver real results. One that stands out is creatine. Whether you’re training to build muscle, improve performance, or sharpen your focus, creatine is one of the most researched and effective supplements available.

Here’s why: creatine boosts your body’s ability to produce ATP, your muscles’ primary energy source. More ATP means better performance during high-intensity movements like heavy lifts and sprints. It’s a staple for anyone serious about training.

At Raw Nutrition, our Creatine Monohydrate offers:

• Increased strength and power for bigger lifts.

• Improved endurance and recovery to help you push harder.

• Enhanced muscle growth by amplifying training intensity.

Backed by decades of research, creatine is also one of the safest supplements on the market. Whether you’re new to fitness or a seasoned athlete, it’s a proven way to level up your performance.

Ready to take the next step? Try Raw Nutrition’s Creatine Monohydrate and feel the difference for yourself. Your journey to strength starts here!

Use the code CBUM to get our best deal.

Q: Hi Chris, how do you manage recovery and avoid burnout during intense training periods?

Matty F., Buffalo Grove, Ill.

A: Hey, Matty, Recovery is key to progress, no matter your goals. Early on, I overtrained — seven days a week, long sessions, and heavy lifts. It worked for a while, but eventually, I hit plateaus and got injured. I learned the hard way that rest isn’t optional.

Here’s what you can do to avoid burnout and recover better:

Take Rest Days: Plan 1–2 rest days each week to let your body recover. Every 12 weeks, take a full week off or scale back your intensity.

Match Recovery to Your Goals: If you’re pushing hard, like training for a competition, make recovery a top priority—focus on sleep, stress management, and recovery tools. If you’re training for general fitness, rest is still important, but you can be more flexible.

Listen to Your Body: Soreness, fatigue, and plateaus are signs of overtraining. Take a step back and give your body time to heal. Recovery is about maximizing your hard work. The better you rest, the better you’ll perform.

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

Champion Mentality

“Your behavior shapes your results. If you’re making choices that don’t align with your goals, no one else is going to step in to fix it, it’s on you. Every time you resist temptation or push through discomfort, your discipline gets stronger. Every time you do something hard, it’s not just the action itself, it’s about becoming someone who thrives on improvement.

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!

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