• Pick the Hard Way

• Sculpt Your Traps

• An Ideal 1-Bowl Meal

• Hot Tub or Sauna?

Most mornings follow the same routine: I wake up early, mix my pre‑workout, and head to my gym to get my training in before the day gets too hot.

It’s nothing glamorous, just me, the weights, and that familiar clank of plates in the heavy morning stillness.

Those early hours remind me how much life comes down to choices. Nobody’s cheering. Nobody’s handing out trophies for showing up. It’s you versus the voice in your head that says, stay in bed, skip today, you’ve earned it.

I’ve been through enough preps for Mr. Olympia to know that the hard choice is usually the right one. But lately I’ve noticed that the same principle applies far beyond bodybuilding.

Last night we kicked off with our first STNDRD+ live call, and it fired me up to see so many guys showing up ready to raise their standards.

Hearing their goals and struggles reminded me that this isn’t just about sets and reps, it’s about building habits that make the hard choice the normal one.

These calls are about accountability, the same kind I rely on to stay consistent in my own life.

And that consistency pays off far beyond the gym. It’s the same muscle I flex when I lock in during back‑to‑back meetings instead of zoning out, stick to my routine on travel days when it would be easier to skip, or choose to be fully present with Courtney and Bradley even when I’m running on fumes.

That’s what discipline really is: a choice. You don’t just “have” willpower, you build it.

When you wake up to train instead of sleeping in, you strengthen that wiring. Read a book instead of scrolling or prep a meal instead of ordering takeout and you’re teaching yourself who’s really in charge.

Lately my strength has been coming back after months of rehab and rebuilding. Pumps feel good again. My recovery’s dialed in. But none of that happened by chance. It’s the by‑product of dozens of small decisions that felt insignificant in the moment but gained momentum over time.

That’s the point. Hard choices build an easier life because the strong choice becomes your default.

So next time you’re staring at the bar, tired and tempted to rack it early, ask yourself: Which version of me am I building right now?

Pick the hard way.

Set the Standard.

Chris

💪 Trap Training for Power + Symmetry

Thick, well‑developed traps completely change your physique. They add that dense, powerful look that makes your upper body stand out, and they’re a big part of getting that true 3D appearance from every angle.

Beyond aesthetics, strong traps support better posture, protect your neck when you’re pulling heavy, and help your entire upper body look balanced and strong.

📍Training goal: Build size + strength while improving posture and neck stability

⏱ Rest: 90 sec between A/B supersets, 60 sec between C sets

🎯 Tempo Key: 2021 = 2 sec down, 0 pause, 2 sec up, 1 sec squeeze at top

🔥 Warm-Up (5 Minutes)
✅ Band pull-aparts x 20
✅ Scapular wall slides x 12
✅ Scapular shrugs (hold 2 sec at top) x 15
✅ 1–2 light sets of DB shrugs

Workout

A1. Barbell Shrug • 4 x 8–10 reps @ 2021
🧠 Cue: Pull shoulders straight up, pause 1 sec at top.

A2. Front-Facing Low Pulley Trap Raise • 4 x 12–15 reps @ 3111
🎯 Lean slightly back, focus on smooth control.

B1. Smith Machine Shrug • 3 x 10–12 reps @ 3021
📏 Slightly lean forward for upper/mid-trap emphasis.

B2. Sideways-Facing Low Pulley Trap Raise • 3 x 12–15 reps @ 3111
💥 Helps isolate each trap independently and correct imbalances.

C1. Front-Facing Mid Pulley Trap Raise • 3 x 15 reps @ 3111
🛑 Pause at top for full squeeze.

C2. Group Trap 3 Raise (Incline Bench) • 3 x 12 reps @ 3111
🎯 Think “shoulders to ears” on every rep — strict and controlled.

D. Standing DB Shrug Finisher (Rest-Pause) • 2 x 20 reps @ 2011
🔥 Hit failure at ~15 reps, rest 15 sec, then crank out 5–8 more.

💡Programming Tip: Train traps 1–2x/week, ideally on push or pull days. They respond well to volume, strict tempo, and strong peak contractions.

💥 Find more workouts like this in the STNDRD app.

📲 Tap in and Set the Standard!

🍽 Recovery Bowl w/Sweet Potato, Beef + Greens

Here’s a simple, high-protein, carb-rich meal to support muscle recovery. It’s an ideal post-workout dinner, and it only takes 20 minutes to make.

🥘 Ingredients
• 6 oz lean ground beef or bison
• 1 medium sweet potato (cubed, ~200g)
• 1 cup baby spinach
• ¼ red onion (sliced)
• 1 tbsp olive oil + herbs (rosemary, thyme)
• Salt, pepper, garlic powder

Prep
→ Roast sweet potato with olive oil + herbs at 425°F for 15 min.
→ Meanwhile, sauté onion and cook beef on medium-high until browned (~6 min). Season.
→ Stir in spinach until wilted (~1 min).
→ Combine with sweet potato cubes and serve.

🔍 Why It Works
• High-quality protein for muscle repair
• Sweet potato carbs to replenish glycogen
• Spinach provides antioxidants and magnesium for recovery
• Quick to cook and easy to prep in bulk

📊 Macros (approx)
Calories: ~550 kcal | Protein: 45 g | Fat: 20 g | Carbs: 50 g

Chef’s Tip 👨‍🍳
Double-batch these bowls on Sunday. Freeze portions for grab-and-go meals during travel or busy days. Add avocado or Greek yogurt for extra healthy fats and creaminess.

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

Q: Hi Chris, I’ve just seen new research saying hot tubs might be even healthier than saunas or infrared saunas. Should I swap my sauna sessions for the jacuzzi?

Jon K., Wilmington, Delaware

A: Hey Jon, not necessarily. It’s not about one being “better” across the board, it’s about having more options for how you recover and support your health.

Here’s what the science says:

🔥Saunas: The original longevity tool. Studies show regular sauna use (4x/week) is linked to longer life, better heart health, and lower dementia risk. The dry heat trains your body to handle stress while boosting circulation.

🔴Infrared: Runs cooler but penetrates deeper into muscle tissue. Great for soreness, recovery, and stiff joints if you don’t like extreme temps.

💦Hot tubs: New research says hot‑water immersion raises your core temp higher than a sauna or infrared, leading to bigger boosts in blood flow, heart function, and immune response. Basically, it’s like a passive cardio workout.

Bottom line: they all work, so use what you’ve got. Rotate them if you can, make it a habit, and just keep stacking recovery the same way you stack training.

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

“If you don’t like living with the pressure to win, the answer’s easy: Just lose.”

— Bobby Douglas

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