• The Power of Gratitude

• The “13th-Week Rule”

• Fuel For Your Workout

It’s been an incredible year, one filled with milestones like winning my sixth Olympia title and competing in an Open competition in Prague.

There were a lot of highs and lows, and I’ve learned to be thankful not just for the successes, but for the difficulties that have helped me become a better man.

Competing in an Open event was a dream I’d had for years, but it pushed me harder than I expected, testing me in new ways and forcing me to face the unknown.

Along the way, it reignited my love for the sport of bodybuilding and showed me once again how transformative taking on new challenges can be.

But none of it would have been possible without an incredible support system. And as we head into the Thanksgiving holiday — at least in the U.S. — that's what I’m most grateful for.

To my wife, Courtney, and my daughter, Bradley, you’re my foundation. You remind me daily of what really matters. To my family and friends, thank you for being a constant source of strength.

To my trainers and everyone who’s been part of my team — your belief in me and the work you’ve put in on my behalf are the reasons I could show up at my best.

And to my fans and followers: your support means the world. Whether it’s a comment on social media, showing up at an event, or simply following along, you’ve made me feel like we’re all in this together.

One of you commented on a post, “You inspire us all to reach higher and work harder.” Another said, “Your humility is as impressive as your achievements.” Those words mean more than you know.

As this chapter closes and I begin to focus on other areas of my life, I’m reminded that gratitude isn’t just for the good times.

It’s for the difficulties that shape us, the moments of doubt that teach us resilience, and the people who walk alongside us through it all.

Thank you for being part of my journey. Together, we’ll continue to set the standard — not just in training, but in life.

Happy Thanksgiving to you and yours.

Set The Standard!

Chris

After Olympia and the Open, I’ll be honest — my body is beyond tired.

I usually do just one prep a year for Olympia and then rest. But this year, I extended my prep for the Open while also navigating life as a new father and running my businesses. It’s been a lot.

Knowing when my body needs a break is one reason I’ve lasted so long in this sport. I’ve learned over the years that rest isn’t a weakness — it’s a strategy.

Justin King, who works with tons of pro athletes, recently introduced me to a concept he calls the “13th-Week Rule.”

He advises his clients to take a deload week after every 12 weeks of training — unless they’re chasing a time-dependent goal.

Why? Because no matter how motivated and disciplined you are, your body has limits. Pushing too hard for too long leads to burnout or injury, and no one builds their best physique from the sidelines.

Right now, I’m taking a solid 3 to 4 weeks off — not just a deload, but a complete break. I won’t even look at a weight. Instead, I’ll spend time with family and friends, focus on recovery, and be fully present for the moments I might otherwise miss.

This rest period isn’t about slacking off; it’s about making sure I’m set up for the long haul. Whether you’re a pro or just chasing your fitness goals, longevity is the name of the game.

That doesn’t mean you should be a couch potato. Active rest like long walks, bike rides, and yoga can help your body heal while keeping movement a part of your routine.

Justin’s advice is simple but powerful: listen to your body, give it time to recover, and come back stronger.

We all need rest — it’s not time wasted, it’s time invested.

If this is a good time to take a break, do it. But when you’re ready to get back after it, download the Lean Bulking Guide I created with Justin. We made it to help guys like you gain lean muscle without adding fat.

Q: Hi Chris, what supplement can I take to help boost my workouts, especially when I’m tired?

 — Allen J., Richmond, Va.

A: Hey Allen, for tough training sessions, I recommend the RAW Essential Pre-Workout — a product I designed to get the most out of my training time.

It has more of three key ingredients than other top pre-workout supplements to help you go stronger, longer:

• 4 grams of pure L-Citrulline: This gets the blood flowing and gives you a good pump. It boosts nitric oxide, so your muscles get more oxygen and nutrients, helping you train harder and recover faster.

• 3.2 grams of beta-alanine: This one’s a game-changer for fighting muscle fatigue. It keeps lactic acid buildup in check so you can crush those last few reps instead of burning out.

• 200 milligrams of caffeine: This is the same amount in two cups of coffee, so it will keep you dialed in from your first set to your last, without crashing.

These three work together to give you the endurance, power, and focus you need to make every workout count. Go to RAW Nutrition and use the code CBUM for our best deal.

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

Champion Mentality

“Everything changed for me when I realized we are not meant to feel excited and perfect all the time. I started accepting that where I am right now is where I’m meant to be. Tough days are all part of the process, lean into them. Bad days are also part of a very good and meaningful life. So in my toughest days, I think about getting through one more day, one more workout, one more rep.

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