• The Hard Way is the Only Way

• Muscle Up Your Hamstrings

• A Guilt-Free Cookie Recipe

• When to Pivot, Not Push

I spent the last decade of my life locked in on one goal: becoming the best bodybuilder in the world. That meant extreme focus on my training, diet, recovery, and everything in between.

I had an incredible team around me, but no one else can step under the bar for you. No one can suffer through prep, fight through hunger, or get those extra reps in when your body wants to quit. That part’s always on you.

But now, things are different for me.

I’m retired. I’m a dad. I’m recovering from injury. And for the first time in a long time, my focus has shifted. Not away from training — I still want to be jacked and athletic — but toward helping you.

If you’re reading this, you want to get better. Bigger, stronger, leaner, more athletic. And I’m here to say: I’ve got you.

Helping people like you is why we built The STNDRD App. I want to give you everything I wish I had when I started taking training seriously back in high school. A system. A guide. A tool. A community that holds you accountable, meets you where you are, and pushes you forward.

It won’t do the work for you — nothing will. But it gives you the structure and support to stop spinning your wheels and start seeing results.

I hope you take advantage of the app because the truth is, most people settle.

They’re okay with being “kinda fit.” They base their motivation on how they feel. They settle for chasing the next hack, hoping it’ll deliver results they know deep down they don’t deserve.

But that’s not us.

If you subscribe to this newsletter, I already know something about you: You’re not looking for easy. You’re looking for growth. You want to push your limits — physically, mentally, emotionally.

And here’s the uncomfortable truth:

👉 You don’t rise to the level of your goals.

👉 You fall to the level of your standards.

That’s not just a throwaway motivational quote. That’s the truth.

🧠 Strength Starts in the Mind

What I’ve learned in 10 years of competing is that strength isn’t just physical, it’s a mindset, a commitment, a standard you have to meet every day.

Winning six Olympias wasn’t just about talent. It wasn’t just genetics. It was because I showed up when I didn’t feel like it. I put down my phone and focused on the work in front of me. Every day.

If you want to build a strong body, you have to build a strong mind. You have to have to be the one who does the hard thing when no one’s looking.

👣 Your Habits Shape Your Future

Everyone wants to win. But most people are waiting for the perfect time to start. Until life slows down. Until they feel motivated. Until it gets “easier.”

But guess what? That day never comes.

And while you're waiting, someone else is out there stacking wins. Getting better. Eating clean. Training with purpose. Logging their progress.

Success isn’t about what you intend to do, it’s about what you do consistently.

You say tracking your workouts and food takes too long?

So does staying stuck. So does wondering why you’re training like a beast but not seeing results.

Let’s be honest: You already track your screen time and your steps. But when it comes to training? Suddenly it’s “too much.” Make tracking a habit and watch your results spike.

🏋️‍♂️ The Work Is the Way

This week, Justin King and I dropped a brutal hamstring protocol in the Training section below.

Why? Because most guys undertrain their posterior chain. They spend all their time blasting their chest and arms in the mirror and ignore the muscles that win shows, prevent injuries, and create next-level symmetry.

Each week, in this newsletter we offer great content like that — from training and recovery to nutrition and mental discipline — and this advice lives in the app, too, along with full programs and performance tracking.

We built The Standard App to give you the tools, programs, and mindset you need to push past mediocrity. No fluff. No BS. Just the real strategies I’ve used for over a decade.

It’s not a shortcut. It’s not a magic formula. It’s a system to keep you on track.

And remember: You’re not alone on your journey. Because the strongest don’t stand alone. They stand with those who choose the harder path.

This Week’s Reminder

🧱 Raise your standard.

📈 Build better habits.

🍳 Fuel with real food.

🗓 Track your choices.

⚒️ Do the work, especially when it’s hard.

That’s how we win. One choice at a time. One day at a time.

So ask yourself right now: Are you building yourself up, or letting yourself fall behind?

Either way, your results will tell your story. Download The Standard App today, and let me help you reach your goals.

Set The Standard!

—Chris

Power Your Posterior Chain

Why most lifters are leaving gains on the table — and how to fix it.

When it comes to strength and aesthetics, a lot of lifters lose from the back. That’s because the posterior chain — especially the hamstrings — is often undertrained, misunderstood, or just plain neglected.

Quads, chest, and arms get all the attention, while the muscles you don’t see in the mirror lag behind. But if you want to look powerful from all angles, and build real strength, your hamstrings need more love.

Give them some attention and watch them grow.

🧠 Anatomy 101

Your hamstrings are three separate muscles:

• Semimembranosus (inner)

• Semitendinosus (middle)

• Biceps femoris (outer, with two heads)

They’re also biarticular, meaning they cross two joints: the hip and the knee. That means they’re responsible for both hip extension and knee flexion, and you need to train both functions to maximize growth.

🦶 Positioning Cheat Code

You can bias different parts of the hamstrings in leg curls just by adjusting your foot position:

• 🔄 Toes IN → semimembranosus (inner)

• ➖ Toes NEUTRAL → semitendinosus (middle)

• 🔁 Toes OUT → biceps femoris (outer)

You won’t isolate a single muscle, but you’ll shift the emphasis enough to make a difference.

⚡️ Fast-Twitch vs. Slow-Twitch Strategy

Here’s where it gets interesting — and where your training can become more effective:

• Knee flexion movements (like leg curls) are more fast-twitch dominant.

• Hip extension movements (like RDLs) are more slow-twitch dominant.

👉 That means leg curls respond best to lower reps (6–8) with slow eccentrics (try a 3–5 second negative).

👉 While RDLs thrive on higher reps (15–20) with constant tension and full range of motion.

🏋️‍♂️ 6-Week Hamstring Shock Plan

Run this brutal but effective superset every 5 days for 6 weeks.

A1. Hamstring Curl

• 1 set of 6–8 reps

• 3–5 second eccentric

• Go to failure

➤ Superset into…

A2. Dumbbell Romanian Deadlift

• 1 set of 20 reps

• Full range of motion

• No lockout at the top = constant tension

• Use a weight you can do for 12–15 clean reps

💥 Do three to five sets. Rest 3–4 minutes between rounds. Then try to walk.

— Justin King

🍪 Fast, Easy, and Healthy

Sometimes the healthiest choice isn’t about restriction, it’s about enjoyment. And that’s where this cookie comes in. Perfect for a nighttime snack, a mid-afternoon bite, or a post-workout craving that won’t derail your goals.

Built with simple ingredients and balanced macros, this cookie delivers protein, fiber, and flavor, without the blood-sugar crash you get from processed, packaged treats.

🍴 Ingredients (1 serving):

• 1 scoop RAW Nutrition protein powder

• 1 tbsp natural almond butter

• 1 tbsp oat flour or quick oats

• 1 tbsp dark chocolate chips (optional but highly recommended)

• 1–2 tbsp almond milk or water (start with 1 and add as needed)

• Dash of cinnamon

• Pinch of sea salt

👨‍🍳 How to Make It:

1. Mix everything in a small bowl until it forms a thick dough.

2. Shape into a cookie (or just keep it in the bowl — we’re not judging).

3. Microwave for 25–35 seconds. That’s it.

You’ll end up with a warm, soft, protein-rich cookie that hits exactly right.

🔥 Estimated Macros:
(Based on whey protein, natural almond butter, and dark chocolate chips)

• Calories: 275

• Protein: 23g

• Carbs: 14g

• Fat: 15g

• Fiber: 3g

• Sugar: 5g

💪 Why It Works:

• Protein: Satisfies hunger and supports recovery.

• Healthy fats: Help regulate hormones and slow digestion.

• Just enough carbs: For energy and satisfaction without a crash.

• Quick & Clean: No refined sugar, no baking, no BS.

🧠 Takeaway:

The goal isn’t to be perfect. The goal is to keep showing up for yourself — day in and day out. Sometimes that means choosing the chicken and rice. Other times? It means making a cookie, eating it slowly, and remembering that food isn’t just fuel — it’s meant to be enjoyed.

Set the Standard!

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

Q: Hi Chris, some of my favorite exercises have started to cause pain and they feel like they’re doing more harm than good. I’ve been powering through, but the pain’s getting worse.

I don’t want to give up my gains, any advice?

— Pete E., Park City, Utah

A: Hey, Pete, I totally get it. First, respect the pain, it's not weakness, it's feedback. Pushing through pain isn’t hardcore, it’s shortsighted.

You’re not giving up on your gains by changing how you train, you’re making sure you can keep training.

I had to learn this myself. I love squatting, but back squats started wrecking my neck and giving me migraines. Instead of forcing it, I switched to front squats. It meant working on mobility and core strength, but it kept me in the game and progressing.

If an exercise starts hurting, sub it out. There are always alternatives that hit the same muscle group without aggravating your body.

Adjust the movement, load, grip, tempo, or equipment. You’re not soft for modifying your training, you’re smart. And being smart is how you keep showing up and get stronger over time.

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

Champion Mentality

“We refuse to lower our standards to fit in, we raise them to stand out. Every rep, every decision, every day is an opportunity to push past mediocrity and redefine what’s possible.”

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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