• 🏋️ The Blueprint: Jacked + Lean

• 💪 Lateral Raises: 2 Variations

• 🍢 Grilled Kabobs: Fuel + Flavor

• 🍂 Recommit to Growth Now

👇 Dive in and Set the Standard!

September always feels like a reset. Summer’s over, the pace changes, and it’s easy to tell yourself you’ll wait until things “settle down” before locking in again.

But if I’ve learned anything, both in bodybuilding and now in this new season of my life, it’s that waiting for the perfect time is just another way of putting things off.

This past week, I walked into the gym completely smoked. Bad sleep, nervous system fried, high cortisol, the whole deal. The kind of day where your body feels like it’s in survival mode.

Years ago, during Olympia prep, training on those days wasn’t optional. You still had to show up, load the bar, and do the work. And honestly? That’s what separated the champions from the guys who faded out.

So, I had to remind myself of that mentality to get through my rough day. Because even now, post-retirement, I want to live like an elite athlete.

That means I don’t get to back off just because I’m tired or uncomfortable. In fact, those are the days that count the most.

Anyone can crush a workout when they’re fired up. The real edge comes when you show up on the days you don’t feel like grinding.

One tactic I’ve relied on over the years to lock in is self-talk. I used to literally look in the mirror during prep and say, “Come on, champ, let’s go!”

Sounds cheesy, but it works. If you don’t learn to coach yourself through discomfort, you’ll always need someone else to push you. The goal isn’t to suppress the struggle; it’s to acknowledge it and keep going anyway.

That’s why I treat powering through low-energy days like a mindset rep as much as a physical one. Every time you finish a workout you didn’t want to start, you’re building resilience you’ll carry everywhere else in your life. Work. Family. Relationships.

Fall is the perfect time to reset that standard for yourself. Don’t wait until the stars align. Don’t wait for motivation to magically show up. Put your head down, do the work, and let consistency carry you.

That’s the mentality that built me. And it’s the same one I’m keeping now.

Set the Standard.

Chris

💪 Train for Strength + Athleticism

Bodybuilding isn’t just about size. The real flex is being big, lean, and powerful, the way Chris is approaching training now.

That means combining hypertrophy work with conditioning and functional strength. Done right, it builds muscle while burning fat, keeping you strong, athletic, and shredded year-round.

📍 Training Goal: Build muscle + lose fat without sacrificing strength
⏱ Rest: 60–90 sec between supersets, 2–3 min before conditioning finishers
🎯 Tempo Key: 2011 for hypertrophy moves, explosive intent for conditioning

🔥 Warm-Up (5 Minutes)

✅ Dynamic lunges x 10/side
✅ Band pull-aparts x 20
✅ Hip bridges x 12
✅ Push-ups x 15

🏋️ The Workout

A1. Front Squat • 4 x 6–8 reps @ 3010
🧠 Focus: Strength and core stability. Upright posture, deep range.

A2. Pull-Up (Weighted if possible) • 4 x AMRAP (aim 6–10)
🎯 Width builder + conditioning driver. Strict form, controlled eccentric.

B1. Incline Dumbbell Press • 3 x 10–12 reps @ 3111
💥 Upper chest focus, controlled eccentric.

B2. Romanian Deadlift (DB or Barbell) • 3 x 10 reps @ 3111
🛑 Stretch glutes/hamstrings hard, drive hips through.

C. Hybrid Conditioning Block (Pick 1–2)

• Sled Push Intervals • 6 x 20m heavy, 45 sec rest

• Kettlebell Complex (RDL → Row → Clean → Press → Squat) • 3–4 rounds, 6 reps each, no rest

• Assault Bike Sprint • 10 rounds of 20 sec all-out / 40 sec easy

💡 Programming Tips

• Train like this 1–2x per week alongside traditional hypertrophy days.

• Focus on big compound lifts first, then layer in conditioning finishers.

• Keep conditioning low-impact but high-output (sleds, carries, bike) so recovery doesn’t suffer.

• Rotate movements weekly to stay fresh and avoid plateaus.

🔑 Keys to Success

1. Fuel Smart: Time carbs around training. Chris adds carbs pre- and intra-workout to stay fueled and lean.

2. Prioritize Recovery: Sleep + stress management keep cortisol in check and help manage weight.

3. Lean into Function: Movements like sled pushes, carries, and complexes build athletic muscle, not just size.

📲 Want full hybrid programs with hypertrophy + conditioning built in? They’re all inside the STNDRD app.

Tap in and Set the Standard.

🔥Grilled Power Kabobs

Fall is coming, but the grill’s still hot. This meal keeps it simple: lean proteins for growth, colorful veggies for antioxidants, and smart fats to fight inflammation.

Think of it as bodybuilder fuel with real flavor: Easy to prep and perfect for a Sunday cook-up that feeds you all week.

🛒 Ingredients (makes 4 kabobs)

• 8 oz sirloin steak tips — creatine + iron for strength and recovery

• 8 oz chicken breast — lean protein for muscle growth

• 1 red bell pepper, cubed — vitamin C + antioxidants

• 1 zucchini, sliced into rounds — fiber + hydration

• 1 red onion, cut into chunks — anti-inflammatory quercetin

• 1 cup cherry tomatoes — lycopene + recovery support

• 2 tbsp olive oil — healthy fats for hormones + anti-inflammatory effect

• 1 tbsp lemon juice — flavor + vitamin C boost

• 1 tsp turmeric + black pepper — natural anti-inflammatory combo

• Sea salt + chili flakes to taste

🔥 Recipe

1. Cut steak and chicken into 1.5-inch cubes.

2. In a bowl, whisk olive oil, lemon juice, turmeric, black pepper, and salt. Add meat and veggies, toss to coat.

3. Thread steak, chicken, and veggies onto skewers, alternating for balance.

4. Grill over medium-high heat, 8–10 minutes, turning occasionally until meat is cooked through and veggies are slightly charred.

5. Serve with a side of quinoa or roasted sweet potatoes for clean carbs.

📊 Macros (per kabob, approx)

Calories: ~280
Protein: 32g
Carbs: 8g
Fat: 12g

🏆 Why It Works

✅ Muscle Growth: Steak + chicken = full amino acid profile.
✅ Recovery Support: Antioxidant-rich veggies + turmeric fight inflammation.
✅ Seasonal + Simple: Uses fresh fall veggies like zucchini and peppers.

🔥 Set the Standard — fuel like a pro, grow like one too.

🎆Need supplements? Go to RAW Nutrition and use the code CBUM for our best deals.

Q: Hi Chris, I saw you doing lateral raises two different ways on YouTube, once chest-supported on a bench, leaning forward slightly, and another time seated upright. What’s the difference between the two, and why would you pick one over the other?

James M., Norman, Oklahoma

A: Hey James, both are lateral raises, but the angle changes the emphasis. When I’m chest-supported and leaning forward, it takes momentum out of the movement and shifts more tension onto the medial delt through a longer range of motion.

You also get less trap involvement because you can’t cheat the weight up with body English. It’s a strict, targeted way to hit the side delts.

When I’m seated upright, it’s a bit more natural and allows a fuller contraction at the top, but it’s easier to let the traps and momentum sneak in if you’re not strict.

That doesn’t mean it’s wrong. Sometimes I’ll use that version if I want to move a bit more weight or add variety.

The bigger picture is that small changes in setup can change how a muscle is stressed. Bodybuilding is about finding ways to challenge the muscles differently and eliminate weak points.

That’s why you’ll see me doing the same movement in slightly different ways. It’s not random, it’s about chasing the most effective stimulus for growth.

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

Champion Mentality

True love for something means knowing when to let it go and walking away with nothing but gratitude. That’s real success.

— Chris Bumstead

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