• (Finally) Grow Your Calves

• My Lesson in Resilience

• Why Form Matters Most

• A Gut-Healthy Smoothie

I planned to start this latest chapter of my life stronger. I was retired, recharged, and ready to push my body in new ways.

I was especially excited about shifting my focus from competing to enjoying the freedom to train and eat like the “jacked athlete” I wanted to become again.

But life had other plans.

First came the shoulder injury, then a procedure to fix it, and now it’s been almost three months since I’ve trained upper body. Rehab’s been slow, repetitive, and honestly, frustrating as hell.

Then came the gut issues. After some health checkups with doctors in California, I found out I’m dealing with candida overgrowth, possibly leaky gut, and a bunch of inflammation.

No one’s exactly sure what caused my latest issues, including me. But the doctors pointed to the usual suspects: processed foods, built-up toxins, and years of high stress.

To be honest, I didn’t know much about any of this when I first heard the diagnosis. But here’s what I’ve learned so far:

• Candida overgrowth happens when a natural yeast in your gut multiplies too much and throws off the balance of your microbiome.

• Leaky gut (also known as intestinal permeability) is when the lining of your small intestine is damaged, allowing toxins, bacteria, and undigested food to pass into your bloodstream causing inflammation.

I never thought I’d be dealing with stuff like this, but here I am. So now, it’s about figuring out how to heal, how to shift my plans, and most of all, how to keep showing up for myself.

Not Broken, Rebuilding

When you’ve lived your life chasing perfect routines and peak performance, being forced to slow down feels like failure. But it’s not.

It’s just a sign I need to rethink what I’m doing so I can heal.

I’ve had to remind myself that I’m not broken, I’m rebuilding. That doesn’t mean giving up on my goals. It just means taking a different path while staying committed.

Right now, that involves a lot of slow, repetitive rehab work to correct my posture, reactivate small muscles, and strengthen my shoulder from the ground up.

And it’s changing how I eat. I’m cutting out sugar, grains, processed foods, and even eggs because they feed candida and irritate the gut lining.

The goal is to starve the overgrowth and calm the inflammation so the gut can start to heal. (More on this in the Nutrition section below.)

I’m not going to pretend this part is fun. But it’s necessary. Sometimes you do what you have to do so you can get back to doing what you want.

And outside the gym? I’m taking this as an opportunity to double down where it matters: being present as a dad and a partner, and pouring more energy into building the businesses I care about.

 Growth Isn’t Linear — But It’s Always Possible

Even when things feel off track, I try to zoom out and see the full picture. Because alongside the setbacks, there’s real progress happening too.

For example, RAW Nutrition just partnered with a European company that shares our vision and values. It’s a major move, and one I’m proud to be part of — not just as a co-owner, but as someone who’s committed to helping this brand grow the right way.

Of course, life isn’t playing out as planned, but maybe that’s the point. It’s giving me the time and space to focus on other aspects of my life and build something even better on the other side.

The truth is: It’s easy to stay motivated when everything’s going your way. But real growth happens when it doesn’t.

If you’re in that place right now, I see you. I’ve been there. I’m still there.
But here’s what I’ve learned:

👉 Pick progress over perfection.

👉 Work on a timeline, not a deadline.

👉 Let obstacles point the way.

So whether it’s a rehab plan, a diet shift, or just trying to get through a hard time in life, stay in the fight.

You’re building something stronger than a physique.

You’re building resilience.

 Set the Standard!

 Chris

Most people train their calves all wrong. Here's how to fix it.

You wouldn’t train chest with two lazy sets tacked onto the end of an upper body workout and expect growth — so why treat your calves that way?

Calves are one of the most neglected and misunderstood muscle groups in bodybuilding. People either assume they’re all genetics, or they hit them half-heartedly after leg day and wonder why nothing’s changing.

But if you train them with intention — and the same effort you give your chest, arms, or back — you can grow them.

Whether you’re chasing size, symmetry, or performance, here’s what you need to know to train your calves the right way.

💡 Know Your Anatomy

Your calves don’t have just one muscle, they each have two:

• The gastrocnemius is the outer “diamond” shape you see from behind. It crosses both the knee and ankle joints, assisting with plantar flexion (rising onto your toes) and knee flexion.

• The soleus sits underneath the gastroc. It only crosses the ankle and takes over when your knee is bent (like in a seated calf raise). It’s mostly slow-twitch, so it’s adapted to long, low-intensity work.

💥 Train Each Head Differently

To grow stubborn calves, you need smart programming that targets each muscle head. Two exercises that work:

✅ Standing Calf Raise (Gastroc Focus)
Use heavier loads, slow eccentrics, and lower reps (6–10). Go full range: stretch deep at the bottom, and contract hard at the top.

✅ Seated Calf Raise (Soleus Focus)
Use moderate weight and higher reps (15–30). Keep it controlled and continuous — no bouncing or resting at the top.

🔥 My Favorite Growth Protocol

If you’ve got “no calves” syndrome, this is your starting point:

A1. Standing Calf Raise

• 6–10 reps

• Slow 3–4 second eccentric

• Go to failure, then move directly to...

A2. Seated Calf Raise

• 15–30 reps

• Constant tension, full range

• Controlled reps — no bouncing

Rest: 2 minutes
Repeat: 3–5 rounds
Frequency: Try this for 6 rotations before changing it up.

🏃 Bonus: Train Like an Athlete

In bodybuilding, calf work usually stops with the gastroc and soleus. But if you care about function, don’t ignore the muscles around the ankle and foot.

• The tibialis anterior runs along the front of your shin. It controls dorsiflexion (pulling your toes up), and is key for sprinting, deceleration, and knee protection.

• Foot stabilizers — the muscles responsible for eversion, inversion, pronation, and supination — are small but mighty. They control how you move, land, and change direction, whether you're on the field or under a heavy bar.

Want to move like an athlete, stay injury-free, and actually fill out your socks? Start training below the knee with the same intensity you bring to your upper body.

💡 Pro Tip: Not sure where to start? The STNDRD app includes calf-specific workouts, ankle-strengthening protocols, and progress-tracking tools so you can finally stop skipping the most underrated workout — lower leg day.

— Justin King

Blueberry Bone Broth Shake

You don’t need a candida diagnosis to care about gut health.

Even if your digestion seems fine, an unhealthy gut could be limiting your energy, focus, recovery, and gains.

This shake is part of Chris’s current protocol, but it works for anyone who wants to start their day with gut-healing ingredients and steady energy.

✅ A healthy gut means:

• 🌿Better nutrient absorption (more return on your protein, carbs, and supplements)

• 💨 Fewer digestive issues (bloating, gas, sluggishness)

• 🔥 Lower systemic inflammation (which improves recovery and performance)

• 🛡️ Stronger immune system (70–80% of immune cells live in your gut)

• 😌 Improved mood and mental clarity (your gut and brain are deeply connected)

Start your day with gut-healing ingredients and steady energy. Simple, powerful, and easy to prep.

Ingredients:

• 🫐 1–1½ cups frozen wild blueberries (rich in antioxidants + prebiotic fiber)

• 🥣 2 scoops bone broth protein (supports gut lining, high in collagen)

• 💪 1 scoop creatine (muscle retention + brain health)

• 🥥 1 tsp MCT oil (clean, anti-inflammatory fat that fuels the gut-brain axis)

• 🌿 1 serving gut health support powder (optional: look for blends with glutamine, licorice root, aloe vera, and zinc carnosine)

• 💧 1 cup water or unsweetened nut milk (avoid gums if possible)

Directions: Blend until smooth. Sip slowly. Enjoy.

Want to level it up? Add chia seeds, spinach, or flax for even more gut-friendly fiber.

Bottom line: Taking care of your gut isn’t just about avoiding problems, it’s about performing at your best. Start with one smart meal, and let your body thank you later. 🙏

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

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

Q: Hi Chris, I’m new to bodybuilding. What should I focus on first, form, weight, or frequency?

— Bill P., Port Chester, New York

A: Hey, Bill, Form. Always.

I get it, when you’re just starting, you want to move weight. You want to feel strong. I was the same way. But here’s the truth: if you don’t have proper mechanics, adding weight is just adding risk.

Lifting heavy with bad form might feel fine at first. But over time, those bad habits compound and they’ll catch up with you in the form of pain, plateaus, or injury.

Start by:

• 🧠 Learning proper technique (use mirrors or film yourself)

• 💪 Developing a mind-muscle connection (actually feel the muscle work)

• 🔁 Staying consistent with your frequency (3–4 days a week is plenty at first)

Once your form is locked in, the weight will come and when it does, you’ll be able to handle it the right way and make progress without setbacks.

If you want help with form, workouts, and programming, the STNDRD app has everything you need to build your foundation:

• 🏋️‍♂️ Beginner to advanced training plans

• 🎯 Exercise demos and coaching cues

• 🍽️ Nutrition guidance and food tracking

• ✅ Progress tracking to keep you accountable

It’s the kind of tool I wish I had when I started, and it’s built for anyone who wants to get jacked and stronger the right way.

Download the STNDRD app, set your plan, and let’s get to work.

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

“The goal isn’t to have everything go right, it’s to become the kind of person who shows up with integrity, even when it doesn’t.”

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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