• Confidence Follows Action

• Bulletproof Your Shoulders

• The Key to Pain-Free Squats

• Our Power Protein Playbook

One of the coolest and most nerve-wracking parts of my trip to Europe came when I was handed the keys to a Porsche GT3 RS — a racing sport version of the 911 — on a race track in the Netherlands.

Driving that car was a dream come true, but also terrifying.

I was sitting there overthinking everything at once: where to brake, how hard to brake, when to shift, how to take the corner, all while flying down the straightaway at 150 mph and launching into turns way faster than felt safe.

I didn’t want to wreck. I didn’t want to screw it up. Honestly, it was humbling as hell.

But that's when I remembered something I’ve had to learn again and again:

You don’t get confidence first. You build it by doing the thing. Even when you're scared, even when it’s hard, even when you’re terrible at it.

A Small Goal, A Big Shift

When I first started bodybuilding, stepping onstage felt way scarier than getting behind the wheel of that Porsche.

I wasn’t some confident guy with a vision to be Mr. Olympia. I just wanted to step onstage once. That’s it.

I wasn’t trying to win. I wasn’t chasing sponsors. I hadn’t blown up on Instagram yet.

My only goal was to do something that terrified me: Step onstage in front of a crowd, half-naked, and not run away.

That small goal mattered. I didn’t have to be perfect. I didn’t have to win. Just doing it built the tiniest bit of confidence. And that’s how it works.

Momentum Is the Secret

The same thing happened when I started public speaking. I sucked at it. I was anxious, breathless, and nervous as hell. I bombed talks. I stuttered through speeches. I walked offstage feeling like a failure.

But every time I did it, the fear got a little smaller. Not because I had a perfect plan. Not because I believed from the start. Not because I was free of doubt.

But because I kept moving forward. Courage came first. Confidence came later.

Take the First Step

The real secret weapon to all of it? Momentum.

Once you take the first step — whether it’s stepping onstage, getting behind the wheel, or doing whatever scares you — you break the fear a little. You build proof. And then the next step gets easier. And easier.

It’s not magic, it’s the power of taking action.

So whatever you're putting off right now because you're scared? Whatever thing you think you're not ready for?

Start, even if you suck at it. Especially if you suck at it.

That’s how you change your life.

Set the Standard!

Chris

How to add serious width and shape while avoiding injury.

Building 3D delts — front, back, and side — makes your upper body look wider, fuller, and more balanced from every angle.

But here’s the catch:

Your shoulder joint is the most unstable in the body, making it susceptible to injury.

It's a ball-in-socket joint — think golf ball on a tee — that provides a wide range of motion, but also makes it easy to tear, tweak, or inflame if you train wrong.

✅ If you want big, strong shoulders that look good and hold up, you need to build size and stability together.

Here’s exactly how.

💥 The Shoulder Strategy

Most guys hammer overhead presses and lateral raises, but if you skip smart structural work, you're setting yourself up for:

• Shoulder impingement

• Rotator cuff injuries

• Poor posture and mobility

✅ Stronger shoulders are built with smarter programming, not just heavier lifts.

🛠️ The Key Moves for Shoulders

1. Cable or Dumbbell Lateral Raises

Train the medial delts for width, but do it with control, not momentum.

• Play with the angles

• Raise to shoulder height, not overhead

• Think “pushing away” for less trap

• Sets/Reps: 3–4 sets of 12–20

2. Dumbbell Shoulder Press (Neutral Grip)

Overhead pressing is still key, but dumbbells are better long-term.

• Keep elbows slightly forward, not flared out

• Achieve the full range with biceps by the ears

• Sets/Reps: 3–4 sets of 8–12

3. Prone Trap 3 Raise

Small but powerful movement for rotator cuff and scapular stability.

• Lie face down on a bench

• Raise arms into a "Y" shape

• Use light weight or just bodyweight

• Sets/Reps: 3 sets of 15–20 (pause at the top)

4. Cable Face Pulls

Essential for rear delts, scap retractors, and keeping shoulders healthy.

• Pull the rope to eye level

• Elbows high, squeeze shoulder blades down and back

• Sets/Reps: 3–4 sets of 12–15

⚠️ Don't Just Press More — Train SMARTER

• Presses build strength but aren’t always needed.

• Raises build shape, especially the less common versions

• Stability work protects joints so you can keep doing both.

You need all three — consistently — if you want to build real, lasting shoulder strength (not just “looks good until you tear something” strength).

🧠 Pro Tip from Justin:
“Strong shoulders aren't just big, they're stable, mobile, and balanced. Hit rear delts twice as much as the others, and it'll save you a world of hurt.”

🏋️‍♂️ Want Smart Shoulder Training Built-In?

The STNDRD App includes:

• Overhead strength and hypertrophy blocks

• Targeted delt and rotator cuff work

• Logging tools to track your lifts and volume

🚀 Train smart. Stay bulletproof. Build shoulders that last.

🔗 Join STNDRD and start training like a champ.

— Justin King

When it comes to building muscle (and keeping it while cutting), nothing matters more than hitting your protein targets.

👉 Here’s the sweet spot:

A major meta-analysis published in the British Journal of Sports Medicine found that 0.7 to 1.0 grams of protein per pound of body weight per day is a good target for an active person.

Since you work out regularly, we recommend a minimum of 1 gram per pound. If you’re bulking or cutting, shoot for 1.2 to 1.4 grams of protein per pound of bodyweight to build and preserve muscle mass.

🕒 When to Supplement

You don’t have to use protein powders, but they make hitting your numbers easier.

✅ Best times to use RAW protein powder or ready-to-drink shakes:

• Post-workout (within 30–60 minutes) — Fast absorption helps recovery.

• Meal replacement — When you’re short on time and can’t prep a full meal.

• Before bed — A slow-digesting casein shake (like Greek yogurt + powder) can support overnight muscle repair.

Pro Tip: Pair your shake with creatine monohydrate (5-10g daily) and you’ll see even bigger gains, according to dozens of studies.

🍳 Best Natural Protein Sources

Here’s what to reach for, plus how much protein you’re getting:

• Chicken breast (4 oz) → ~26–28g protein

• Lean ground beef (4 oz, 90% lean) → ~22–24g protein

• Salmon (4 oz) → ~22g protein

• Tuna (1 can, ~5 oz) → ~25–30g protein

• Eggs (1 large) → ~6–7g protein

• Egg whites (3) → ~10g protein

• Greek yogurt (¾ cup, nonfat) → ~18–20g protein

• Cottage cheese (½ cup, low-fat) → ~14g protein

• Tofu (4 oz) → ~10g protein

• Tempeh (4 oz) → ~17–20g protein

• Lentils (1 cup cooked) → ~18g protein

🌱Plant proteins are useful, but low in essential amino acids. To maximize muscle growth, combine different sources (like rice and pea) or increase total protein intake by 20–30%.

📈 Training + Protein Timing

• Training early? Get ~30g of protein within an hour after your workout.

• Training late? Same rule, plus a protein-rich dinner.

• Heavy training phase? Higher daily protein (~1.2–1.4g/pound) will help maximize recovery.

🔥 Bottom line:

Consistency builds muscle, not one "perfect" meal. Focus on total daily intake and time it around your training. Miss your window? No stress, just make sure you hit your daily protein goal by the end of the day.

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

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

Q: Chris, any tips on how to improve my squat depth without wrecking my knees?

— Leo M., Tempe, Arizona

A: Hey Leo, no one cares how much you squat if you can’t move correctly.

A half-rep with a heavy bar might boost your ego, but it’s not building real strength. It’s wrecking your knees, hips, and back.

If you want to squat for life (and not just for likes), here’s what matters:

• Find Your Stance: Feet just outside shoulder width. Toes slightly out. Your build determines your setup, not what you see on IG.

• Lead With Knees: Break at the knees first, not the hips. Let them track naturally over your toes.

• Chest Up, Core Locked: Elbows under the bar. Stay tall. Brace like you’re taking a punch.

Depth Before Weight: Hit full depth with control, even if the weight is lighter. Over time, that’s what protects your joints and builds real power.

Control your ego. Control the movement. That’s how you build a body that lasts.

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

“A fit body speaks before you do. It proves you’ve got patience, discipline, resilience, a work ethic, and self-control. No amount of money can buy it. That’s why it’s so valuable.”

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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