• Unlock Motivation

• Build More Muscle

• Eat Better on the Go

If there’s one thing I’ve learned from my years as a competitive bodybuilder, it’s this: how you talk to yourself matters more than you think.

Achieving your goals starts with action, but staying consistent? That depends on your mindset.

One of the biggest lessons I’ve learned — inside and outside the gym — is that no one cares about your goals as much as you do. Harsh? Maybe. But it’s also freeing.

I used to think success was about discipline, but it’s really about ownership. No one will wake you up for your 6 a.m. workout, do your meal prep, or lift the weights for you. That responsibility is yours.

When I trained for Olympia, I didn’t rely on motivation. I didn’t wait to “feel like it.” If I skipped a rep, cut a workout short, or let my intensity drop, I didn’t make excuses. I called myself out.

I’d ask, “Is this what a champion would do?” And if the answer was no, I adjusted.

That’s what accountability is. It’s not about perfection. It’s about being honest with yourself and making real changes. When you own everything — your effort, mindset, and habits — you take back control. You stop being a passenger in your own life.

Here’s something people don’t talk about enough: your internal dialogue directly impacts your results. If you constantly tell yourself you’re lazy, weak, or undisciplined, guess what? You’ll act accordingly.

I never talked to myself like a drill sergeant. I didn’t beat myself down when I struggled. Instead, I spoke to myself like a coach. I’d picture my future self — the six-time Mr. Olympia — mentoring the version of me grinding through a tough set.

When I wanted to rack the weights early, that voice would say: "Come on, is this how a champion trains?"

It wasn’t about forcing myself through misery — it was about reminding myself who I wanted to become.

Most people don’t realize how powerful this shift is. They think self-criticism will push them harder, but that’s the fastest way to burn out. If your inner voice is constantly negative, you’ll eventually believe it.

So how do you change this? Here are three things that helped me:

1. Talk to Yourself Like a Friend: If your best friend was struggling, would you call them weak? Would you tell them to quit? Probably not. Instead of saying, “I suck at this,” say, “I’m learning and getting better.” Instead of, “I’ll never hit that goal,” say, “I haven’t hit it yet.” Small shifts like this make a massive difference over time.

2. Hold Yourself to a Higher Standard: Write down who you want to be. Not just the goal, but the type of person who achieves that goal. Instead of saying, “I want to get fit,” say, “I want to be the kind of person who trains consistently and fuels my body properly.” Once you define that identity, start acting like that person today.

3. Build Momentum by Starting Small: Don’t try to change everything overnight. Pick one habit and lock it in. Maybe it’s hitting the gym three times a week. Maybe it’s drinking more water. Maybe it’s simply stopping negative self-talk when it creeps in. Momentum is everything. One small win leads to another.

At the end of the day, success isn’t about perfection, it’s about progress.

It’s about showing up, doing the work, and becoming the person who makes success inevitable.

No one starts as a champion. No one wakes up one day with an unshakable mindset. It’s built through action.

The way you talk to yourself determines the way you train. The way you train determines the way you show up in life. And the way you show up in life? That’s what defines you.

Start small. Keep going.

Set the Standard! 

Chris

If you want to get stronger, build muscle, and avoid injury, your training needs structure. One of the best ways to do that? An approach called “undulating periodization.”

Chris used it last year, and he’ll tell you he made huge gains while avoiding a ton of wear and tear. It helped him push through tough training blocks without the crashes that can come from doing the same thing for too long.

So what is it? Undulating periodization simply means alternating between different training focuses — typically hypertrophy (muscle growth) and strength — instead of sticking to one style for too long.

Here’s why it works:

✅ Strength improves size: The stronger you get, the more tension you create on your muscles, giving you a higher ceiling for muscle growth.

✅ Muscle improves strength: Bigger muscles give you more potential for strength gains.

✅ Periodization prevents injury: Switching focus every few weeks keeps your body progressing without overloading it.

How to Use It:

• Weeks 1–4: Focus on hypertrophy using higher reps (8–12) and moderate weight.

• Weeks 5–8: Switch to strength using lower reps (4–6) and heavier weight.

• Repeat.

This cycle creates continuous growth while helping you avoid plateaus and overtraining. Chris and his team built the STNDRD app with periodization in mind, ensuring smart progress over time.

If you’re not already following a structured program, try cycling between the hypertrophy and strength phases. You’ll make progress and your joints will thank you.

—Justin King

Q: Hi Chris, I know you’ve been traveling a lot, how do you stay on track?

 — Rich R., Morgantown, West Virginia

A: Hey, Rich, trying not to fall off while living on the road is tough, especially right now. The beginning of every year is always chaos in regards to travel and my fat ass loves to eat out. Here are six things I do to keep on top of my shit:

• Work out early before the day starts (if I plan to go later I won’t).

• Steak and eggs for brekky (no carbs).

• Healthy bowl for lunch.

• RAW Nutrition RTD protein for a snack.

• Steak for dinner.

• Walk > Uber when possible.

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

Champion Mentality

“The hardest thing is doing the easiest thing for an extended period of time.”

Introducing: The New STNDRD in Fitness!

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