• Unlock Hidden Strength

• How to Bounce Back Better

• A No-Bake Energy Snack

I’ve been out of the gym for two weeks, and it doesn’t look like I’ll be back anytime soon.

I injured my shoulder snowboarding in Aspen, and I’ve been on the shelf, going stir-crazy.

It’s amazing how much you take something for granted until it’s gone. I’ve been training almost every day for more than a decade, and suddenly, my body is forcing me to stop.

No weights, limited movement, no structured strength routine.

It’s weird, and I won’t lie, it sucks.

Training is about more than just building muscle for me. It’s the scaffolding to my day, the place where I push my limits, the thing that keeps me locked in on my goals in and out of the gym.

Without it, I feel like I’m just floating, and not in a good way.

After some time off after the Open in Prague last year, I was fired up to use my fitness and athleticism in different ways. On the basketball court, golf course, and ski slopes.

But instead of continuing on my mission, I’m stuck doing rehab work, watching my muscle fullness fade, and reminding myself that being a skinny bitch for a while won’t kill me. (Even if it feels like it.)

But here’s the thing: I don’t regret it.

The Risk of Living More

This past year was the hardest I’ve ever trained. My final Olympia and Open preps took me to the limit.

After that, I hit the gas on everything else -- travel, business, family, life. I told myself I was going to enjoy things more, and that I didn’t have to be locked in 24/7 anymore. And that’s exactly what I did.

Snowboarding in Aspen with my boys? That’s the kind of thing I love to do and this year’s trip to Aspen was even more enjoyable than previous years.

Then I hit the ground. Hard.

My shoulder took the worst of it, and now I’m paying the price. No pressing, no heavy pulling, no normal training.

It would be easy to sit here and get frustrated. To wish I never took that trip. But honestly? I would do it all over again.

This injury is just part of the trade-off of being an athlete who lives a full life. I still want to train hard. I still want to be jacked. But I also want to enjoy all the experiences life offers.

That means taking risks, stepping outside the gym, and doing things that make memories. And sometimes, that means getting hurt.

Finding the Upside

Right now, my job isn’t to be frustrated, it’s to focus on what I can control. I’ve been here before. I’ve had to battle injuries and illness to get and stay on top.

And I’ve learned from each setback. How to train smarter, pay more attention to details, and keep going.

This is another chance to do the same thing.

What You Can Take from This

You might not be a pro bodybuilder, but injuries happen to everyone. Whether it’s a tweak, a strain, or something bigger, getting hurt is part of the process.

The key is handling it the right way. Here’s how:

• Don’t rush the comeback. Your body heals on its own timeline. Pushing too soon can set you back even further.

• Adapt your training. Just because you can’t train like normal doesn’t mean you have to sit on your ass. Find what you can do and attack it.

• Dial in recovery. Prioritize sleep, hydration, anti-inflammatory foods, and rehab exercises to speed healing.

• Use the time wisely. If training was 50% of your focus, this is a chance to spend time elsewhere, like relationships, business, and learning.

• Stay in the game mentally. Even if you can’t lift, visualizing movements, staying engaged, and planning your return keeps you locked in.

This isn’t forever. And when I’m back, I know I’ll be stronger, physically and mentally.

If you train hard, at some point, you’re going to get hurt. The real test is how you respond to it.

Set the Standard!

Chris

Most lifters focus on heavy reps, full-range movements, and progressive overload. That’s the foundation of strength and muscle growth.

But what happens when you hit a sticking point? When certain positions feel weak, unstable, or limiting? That’s where isometric training comes in.

This is an approach Chris uses to reinforce weak points and improve control through every phase of a movement.

For example, most lifters avoid deep knee flexion in squats and leg presses, limiting strength in those critical bottom-end positions.

Over time, this creates imbalances and increases the risk of injury.

By adding loaded holds in deep split squats, Chris is strengthening those weak areas, so when it’s time to move heavy weight, he’s stable, controlled, and ready to push past limits.

Click here to watch him demonstrate.

Why Isometrics Work

Instead of moving through reps, isometrics involve holding a position under tension — whether in a fully lengthened, fully shortened, or mid-range position. The key? You get stronger exactly where you hold the spot.

Here are some examples:

✔️ Deep split squat hold → Strengthens full knee flexion, where most lifters are weakest.

✔️ Mid-range press hold → Reinforces posture and control under heavy loads.

✔️ Isometric pull-up hold → Builds grip strength and pulling power by sustaining tension.

Chris uses these methods to protect his joints, improve mobility, and ensure his strength translates to every movement.

How to Add Isometrics to Your Training

✅ Find your weak points. Where do you fail in a lift? Train that range.

✅ Hold for 20-40 seconds under load.

✅ Stay engaged. Don’t just sit in position, create tension.

✅ Program them in. Try a deep split squat hold at the end of leg day or a paused press in your bench workout.

Lifting heavy is great, but real strength comes from owning every position, and isometric training is how you get there.

— Justin King

Looking for a quick, easy, tasty way to fuel up? These no-bake protein bites are packed with muscle-building nutrients, making them perfect as a pre-workout snack, for post-workout recovery, or anytime you need a clean energy boost.

Ingredients You'll Need:

• 3/4 cup almond butter.

• 2 Scoops CBUM Itholate Protein Powder.

• 1/2 cup old-fashioned rolled oats.

• 1/4 cup ground flaxseed meal.

• 2 tsp honey (or maple syrup).

• Water (as needed).

Optional: 3 tbsp chocolate chips, powdered sugar.

Make in 4 Easy Steps:

1. In a medium mixing bowl, combine almond butter, protein powder, rolled oats, flaxseeds, chocolate chips, and honey. Mix until a thick dough forms.

2. Adjust the dough’s consistency: If it’s too sticky, add more protein powder or oats. If it’s too dry, add a little water.

3. Using a tablespoon-sized scoop or your hands, roll the dough into bite-sized balls.

4. Enjoy immediately or store in an airtight container. These bites will stay fresh for up to two weeks in the fridge and three months in the freezer.

Macros per bite: Calories: 120, Protein: 7g, Carbs: 10g, Fats: 6g.

Q: Hi Chris, how do you balance running multiple businesses while still training and staying in shape?

— Keifer V., Providence, R.I.

A: Hey, Keifer, the short answer? I don’t do it alone. I have an amazing team that handles the day-to-day execution while I focus on the vision.

Whether it’s Bum Energy, RAW Nutrition, or the STNDRD app, I work closely with my team to make sure everything aligns with my brand and values. I still train every day — well, at least I did until my recent injury — but my workouts are more about efficiency now.

It’s all about setting priorities and sticking to them. The key is knowing where to put your energy and where to trust the right people to handle the rest.

 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

“You won’t always be motivated. You won’t always feel the drive. You won’t always be passionate about what you’re doing 100% of the time. Being a champion simply means you have no quit. It means you are willing to do anything to achieve the result you want.”

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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