• 🧠 Structure Builds Strength

• 🏋️ Total-Body Power Plan

• 🥣 Anti-Inflammatory Fuel

• 💥 Chasing the Pump?

👇 Dive in and Set the Standard!

Structure = Progress

When I was competing, my daily routine wasn’t optional. Every meal, every workout, every minute of my day was planned with purpose.

Now that I’m retired, I’m learning that structure and discipline are just as essential now as when I was training for Olympia.

It’s easy to think we only need structure when we’re chasing a goal. But that’s backwards. Structure doesn’t only keep you on track; it keeps you grounded.

The gym, the meals, the early mornings, those are the pillars of your day, not punishments. When everything around you gets chaotic, structure is what keeps you clear. It’s medicine for the mind.

The difference for me now is that my routine isn’t about me, it’s about being who I need to be for those around me at home and at work.

So, as the days get shorter and holidays creep closer, don’t drop the habits that built you:

• Train for clarity, not ego.

• Eat to nourish, not restrict.

• Hold your routine, even when busy.

• Rest on purpose, not by accident.

• Protect your mornings; anchor your day.

• Choose discipline because it feels good.

When you choose structure, your habits become a source of strength, not stress.

Set the Standard.

Chris

A Full-Body Workout

November means the beginning of the holidays and adapting to meet the challenges of the season.

But it doesn’t mean you can’t make progress, even if you’re working out in your in-laws garage with an old set of dumbbells.

This session hits every major muscle group, keeping you strong, lean, and moving even when travel, time, or gym access are limited. Heavy enough to build, fast enough to burn.

📍 Goal: Maintain lean muscle and conditioning while traveling
⏱ Rest: 60–90 sec between sets
🎯 Tempo Key: e.g., 3/0/1/0 = 3-sec eccentric, no pause, controlled drive up

🔥 Warm-Up (5 minutes)
✅ Jump Rope or Jog — 1 min
✅ Bodyweight Squats — 2 × 15
✅ Push-Ups — 2 × 10
✅ Band Pull-Aparts — 2 × 15
✅ Hip Circles — 10 each direction

🏋️ Full-Body Circuit (Repeat 3–4 Rounds)
A1. Goblet Squat — 10–12 reps @ 3/0/1/0
A2. Push-Up or DB Floor Press — 10–12 reps @ 3/0/1/0
A3. Single-Arm DB Row — 10/side @ 3/0/1/0
A4. Reverse Lunge — 8/leg @ 3/0/1/0
A5. Plank Shoulder Tap — 20 total (slow and controlled)

Rest 60–90 sec between rounds. Move with purpose, not speed.

💪 Optional Finisher (3 Rounds)
B1. DB Romanian Deadlift — 12 reps @ 3/1/1/0
B2. DB Hammer Curl to Press — 10–12 reps @ 2/0/1/0
B3. Jump Squat or Step-Up — 15 reps

Rest: 60 sec between rounds.

💡 Training Notes

• Focus on tempo and control, not just sweat.

• Choose weights that challenge you for the last 2 reps with good form.

• If short on time, cut to 2 rounds of each circuit and go heavier.

• Walk 5–10 minutes post-workout to flush out fatigue.

  NOT MAKING PROGRESS? CLICK HERE FOR ALL-NEW TRAINING SPLITS, NUTRITION TRACKING AND MORE!
  

🥣 RECOVERY SOUP

When you’re training hard, inflammation is inevitable, but recovery is a choice. The key isn’t doing less; it’s fueling the repair process so your joints, muscles, and tendons stay strong. That’s where this soup comes in.

It’s made with powerful anti-inflammatory ingredients like olive oil, turmeric, ginger, lemon, and bone broth, all working to calm your system, support immunity, and speed recovery between heavy sessions.

Think of it as a reset button in a bowl: warm, simple, and clean.

Make a big batch, store it for the week, and let food do what supplements can’t: rebuild you from the inside out.

🔥 Soup that Soothes

Perfect for: off-days, nighttime recovery, or a clean meal that hits post-training.

Macros (per bowl): ~400 kcal | 42g protein | 26g carbs | 11g fat

Ingredients

• 1 lb shredded chicken breast (or turkey)

• 1 tbsp extra-virgin olive oil

• 1 small sweet potato, diced

• 2 medium carrots, chopped

• 1 small zucchini, sliced

• 3 cups bone broth

• 1 tsp turmeric

• ½ tsp black pepper

• 1 tbsp fresh ginger, grated

• 2 cups spinach or kale

• Juice of 1 lemon

• Sea salt to taste

Optional add-ins:

• ½ cup cooked quinoa or wild rice for more carbs

• A few chia seeds for fiber and gut health

• Chili flakes for a bit of heat

Directions

1. Heat olive oil in a large pot. Add ginger, carrots, and sweet potato; cook for 5 minutes.

2. Add bone broth, turmeric, pepper, and salt. Bring to a boil, then simmer for 10–12 minutes.

3. Add zucchini, greens, and shredded chicken. Simmer another 5–7 minutes.

4. Finish with lemon juice and an optional drizzle of olive oil.

Serve hot. Recover hard. Reset naturally.

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🔥 Set the Standard.

Q: Hi Chris, I love chasing the pump, it’s the best feeling in the gym. But does that actually mean I’m growing, or is it just temporary?

Paul S., Boise, Idaho

A: Hey, Paul, yeah, the pump feels amazing. Your muscles swell, veins pop, your skin feels tight. It’s one of the best feelings in bodybuilding.

But the pump by itself doesn’t guarantee growth. It’s a sign you’re creating tension and stress in the muscle, which is part of the process, but you still need progression to back it up.

Think of the pump as feedback. It tells you the muscle’s being worked effectively.

But long-term growth comes from progressive overload: adding reps, weight, or intensity over time.

The best approach isn’t pump or progression, it’s both. Use the pump to stay connected to the muscle, then keep the numbers moving up.

Coach’s Note: Try ending your workout with one “burner” set. Tee up a lighter weight and do 15–20 reps in complete control. Chase the pump, then walk out of the gym knowing you earned it.

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

“Rushing through our days is just resistance in disguise. A fear of stillness, a fear of seeing what’s really there.”

— Chris Bumstead

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