One More Shot

• Why I’m Competing Again

• Build Bigger Arms

• The Power of Positivity

When I stepped away from competitive bodybuilding after the Olympia a few weeks ago, everyone wanted to know, “What’s next?”

Between family and business, I knew I was going to stay busy. But now I’ve decided to add another challenge.

For years, you all told me I had a “decent physique” and should try competing in Open bodybuilding, so I figured I’d give it a shot. One more run for fun, giving the people what they want.

So, on Nov. 17^th, I’ll be on stage at the EVLS Prague Pro where I’ll compete in the Men’s Open division— my first European competition ever and my first Open show since I was in Juniors.

I started my career in Open bodybuilding, so why not finish it the same way?

Leaving the Olympia stage was bittersweet for sure, but I can confidently say I mastered every part of the process.

For me, being a champion has always gone beyond training; it’s about integrity, respect, and treating everyone with kindness — from fellow athletes to the security guard backstage.

It’s a standard I tried to set in every moment, something my family instilled in me early on.

This year was the culmination of all I’ve learned over my career. I was calm all peak week, and at the end of my prep was I super chill and confident in my abilities.

I just believed I was going to win more than ever, and that allowed me to enjoy the whole process, to play and have fun while doing something at the highest level. It was truly a privilege.

It took me a decade to get to the point of being confident and knowing what my body needed, and I thought I was done.

But then, after the Olympia, I kept eyeing Open shows, feeling the urge to jump back in.

I’m already in shape, so why not go for it? This is my last chance to compete on an Open stage, and I'm all in.

The lineup is stacked. Former Mr. Olympia 212 champ Shaun Clarida and Martin Fitzwater, who finished fourth in the Open at this year’s Olympia, are both competing. So, I’m stepping up against some incredible talent, some of the best in the world.

It feels like a perfect, almost romantic ending to my competitive stage career. I started in Open bodybuilding as a Junior, back when there was no pressure — just love for the sport.

Now, I get to wrap it up in the exact same way, going on stage with no expectations.

For the past six years, every show has been about winning, defending the title, and the high-pressure push to be the best.

This time, it’s different. It’s a chance to step back, be a little bigger and fuller, and just enjoy the moment. This is the only time I’ll ever get to do it this way, so I’m going full send.

I’m even getting in some work with Martin while he’s here in Florida before we compete in Prague, so it’s a unique buildup for sure.

You guys will finally get to see an “Open CBum.” Normally, I’m a bit flat because I have to pull so hard to make weight, but this time, I’ll hit the stage around 250 pounds — full as a house, maybe sacrificing a bit of conditioning, but having fun with it.

We’re going to bring the team to Prague, document the whole thing, and make it one to remember.

After this, who knows? Stay tuned for the journey.

Set The Standard!

Chris 

Here’s one of my favorite workouts from the STNDRD training app. You can find a ton of different programs on it, and we’re constantly adding new ones.

A lot of guys have trouble building bigger arms because they don’t go super heavy or try different techniques. If you want to gain size, this is the workout I used to make steady progress this year, and it might help you, too.

The rest of the program is in the STNDRD app; download it on Apple or Google Play. 

Try the workout, and let me know what you think.

• A1) Close Grip bench 4x8, 7, 6, 5, 4010, 60 sec. rest

• A2) Seated Zotman Curl 4x8, 7, 6, 5, 4010, 60 sec. rest

• B1) EZ Bar Standing Triceps Extension to Nose, 3x10-12, 3010, 10 sec. rest

• B2) Flat EZ Bar Rolling Tricep Extension, 3xAMRAP, 3010, 90 sec. rest

• C1) Incline EZ Bar Spider Curl Pronated, 3x10-12, 3010, 10 sec. rest

• C2) Standing Supinated EZ Bar Curl, 3x8-12 , 3010, 90 sec. rest

• D1) Tricep Pushdown 2x20-30, 60 sec. rest

• D2) Preacher Machine Curl 2x20-30, 60 sec. rest

Q: Hi Chris, how important is it to surround yourself with positive people?

 — Mark L., Washington, D.C.

A: Hey Mark, I think it’s crucial to winning.

It’s easy to overlook the people behind the scenes, but I really try to appreciate and value the circle of people around me who help with training, travel, nutrition, content creation — all the things you don’t see when I’m on stage.

Honestly, it feels like I have an army of people supporting me, and I can’t tell you how much it frees my mind so I can focus my energy on competing.

And believe it or not, no one ever bitches about it.

If you’re trying to be the best in the world at something and you have negative people in your life, you need to cut them out.

That negative energy is only going to bring you down.

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

Champion Mentality

“Success isn't about talent alone; it's about showing up every day, putting in the work, and never settling for less. Embrace the struggle, because that's where true growth happens. Stay focused, stay disciplined, and always push for more than you think you're capable of.”

Introducing: The New STNDRD in Fitness!

I’m stoked to launch my new app STNDRD. It’s stacked with my latest plans, programs, and tips. Download it on Apple or Google Play. 

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