JUSTIN KING

Bring on the Cold Plunge Controversy!!! 🫠🫣 - I feel like two of the most important things to preface discussions like this are: 1️⃣ Everything is merely a tool that can be utilized in different scenarios, for different people, and the discussion as to whether or not it’s a “yes” or a “no”, is based on a ton of unknowns! 2️⃣ Worrying about micro things like this, although I manage all of these for my athletes and myself, aren’t things you should stress over if you aren’t doing the MACRO stuff first👏🏼 Cold plunging has a ton of benefits, including it just being a very mentally challenging task that requires and builds discipline! But the question is - “SHOULD YOU cold plunge post training??”🤔 In my opinion, in the majority of cases, no. You should not. There is good and bad inflammation in the body and certain times where this process will benefit you and your health goals. In particular, post training there is an extremely anabolic inflammation process. We see an increase in activity of satellite cells and kinase in the mTOR pathway, and an up regulation in the production of hormones associated with tissue hypertrophy and in layman terms, gains 💪🏽 In this conversation, one of my athletes and myself were discussing whether or not you should cold plunge post training. The thought being,”it decreases inflammation”. And it does! But we want this type of inflammation! The Journal of Physiology published some great findings back in 2015, supporting the idea that the “good” inflammation would be inhibited by a post training cold plunge. There are some experts in the field that have even gone as far as suggesting a cold plunge post training for athletes with a weight cap in order to prevent hypertrophy gains!! Personally, I wouldn’t want to mitigate all of the benefit associated with the inflammation. Instead, I’d set up the athletes training block, nutrition, and supplementation to yield strength gains and minimize hypertrophy. What’s the take away? If you want to maximize your gains and you are already doing everything you can to do this, do not cold plunge post training. As well, research more on optimizing the timing. There are some key pieces!👏🏼

Big News 🚨 After the incredible success of our last challenge, we’re kicking off the New Year with something even bigger ⬇️ The Elevate 2025 Challenge: A transformation challenge inside the STNDRD App designed to help you start 2025 strong—and crush your goals. Launching today, this challenge features $15K in prizes 🎁 from some of the best brands in the game: • @emrtekinc • @serioussteelfitness • @saunabox • @ra_optics • @thefootcollective • @hostagetape We’re bringing the heat to reward STNDRD members with the best transformations. Comment “2025” and we’ll DM you the link to enter 🫶 Are you ready? 🚀

Please don’t miss this 😬 Any form of athleticism to me is something to be proud of and pursued. I’m a believer that we have been gifted one body - one incredible body - and it’s a shame if we don’t treat it as such and discover what we are cable of; physically, mentally, and spiritually. So if you LOVE this type of training - DO IT 👏🏼 What do I really enjoy? And what REALLY impresses me?? A JACKED ATHLETE 💪🏽🏃‍♂️ Someone with 21 inch guns, a 500+ lbs back squat, and they can run a 4.4sec 40 yard, smoke you on a court, and do it all while crushing every other aspect of their life! A great son/daughter of the King, a great husband/wife, a killer parent, a SHARK in the business, and someone full of love and kindness. Let’s normalize THAT 👏🏼

I’ve seen testosterone scores SKY ROCKET with this 🚀 Plain and simple, for the majority of people the biggest impact you can have on your testosterone is your sleep. If you want to feel more energy, recover faster, perform better, and look incredible, you’ve gotta get your sleep down. It easily one of the most impactful things you can do. 7.5 hours is pretty clearly the minimum 💤 A little added tip, if you want to enhance the quality of your sleep, limit your screen time pre bed. I’ll go into more detail on all of this in upcoming modules in the @cbumfitness app. We are excited to show you guys everything that Chris and all of my pro athletes do to get UNHEARD OF RESULTS 🤫📈

Training this way can be a little strange for most bodybuilders. But it’s invaluable if getting the most gains possible and staying in the sport as long as possible, is your goal. Compensatory Acceleration ⏩⏩ This fancy-shmancy science term basically means, move the weight as fast as possible. When training for hypertrophy, the name of the game is MAXIMAL fiber recruitment and fatigue. That’s fast twitch, slow twitch, everything! But your fast twitch fibers have the most potential for hypertrophy and strength gains. Hypertrophy - obviously very important. Strength - it’s the mother of all qualities. If you can lift more load, you are recruiting more fast twitch fibers more efficiently, you can create more tension, and you will likely be getting bigger. Back to the fancy science word. During the concentric or the pressing/pulling motion, you do it as fast as you can. That’s regardless of whether it’s a 1 rep max load or it’s a 12 rep max load. The weight might be moving SUPER SLOW!! But your intention is moving it as FAST as possible!! Just by having that intention, you will recruit more fast twitch fiber. Thus, you’re increasing the potential for hypertrophy during that set. More strength and hypertrophy gain potential from one set, one session, will over time result in more gains. In addition to that, if you can more efficiently gain strength, you increase your potential, or raise your ceiling for the amount of hypertrophy you can achieve. Now don’t get me wrong, there are definitely movements you don’t want to do this on. There are also people and body parts that shouldn’t be doing this. If you are recovering from a torn pec, don’t freaking send it lol. Or if you’re doing a single arm lateral raise - likely not gonna do it crazy fast on the concentric. If you are structural sound, properly warmed up, and able to move quickly, this will increase your gains no doubt. In this case, Chris had done multiple warm up sets and was already introduced to this new speed of movement. A little added bonus, make sure you’re training in a full range of motion. Please. The majority of the time atleast haha. Chris can attest to how much of a game changer this is!

Bring on the Cold Plunge Controversy!!! 🫠🫣 - I feel like two of the most important things to preface discussions like this are: 1️⃣ Everything is merely a tool that can be utilized in different scenarios, for different people, and the discussion as to whether or not it’s a “yes” or a “no”, is based on a ton of unknowns! 2️⃣ Worrying about micro things like this, although I manage all of these for my athletes and myself, aren’t things you should stress over if you aren’t doing the MACRO stuff first👏🏼 Cold plunging has a ton of benefits, including it just being a very mentally challenging task that requires and builds discipline! But the question is - “SHOULD YOU cold plunge post training??”🤔 In my opinion, in the majority of cases, no. You should not. There is good and bad inflammation in the body and certain times where this process will benefit you and your health goals. In particular, post training there is an extremely anabolic inflammation process. We see an increase in activity of satellite cells and kinase in the mTOR pathway, and an up regulation in the production of hormones associated with tissue hypertrophy and in layman terms, gains 💪🏽 In this conversation, one of my athletes and myself were discussing whether or not you should cold plunge post training. The thought being,”it decreases inflammation”. And it does! But we want this type of inflammation! The Journal of Physiology published some great findings back in 2015, supporting the idea that the “good” inflammation would be inhibited by a post training cold plunge. There are some experts in the field that have even gone as far as suggesting a cold plunge post training for athletes with a weight cap in order to prevent hypertrophy gains!! Personally, I wouldn’t want to mitigate all of the benefit associated with the inflammation. Instead, I’d set up the athletes training block, nutrition, and supplementation to yield strength gains and minimize hypertrophy. What’s the take away? If you want to maximize your gains and you are already doing everything you can to do this, do not cold plunge post training. As well, research more on optimizing the timing. There are some key pieces!👏🏼

Big News 🚨 After the incredible success of our last challenge, we’re kicking off the New Year with something even bigger ⬇️ The Elevate 2025 Challenge: A transformation challenge inside the STNDRD App designed to help you start 2025 strong—and crush your goals. Launching today, this challenge features $15K in prizes 🎁 from some of the best brands in the game: • @emrtekinc • @serioussteelfitness • @saunabox • @ra_optics • @thefootcollective • @hostagetape We’re bringing the heat to reward STNDRD members with the best transformations. Comment “2025” and we’ll DM you the link to enter 🫶 Are you ready? 🚀

Please don’t miss this 😬 Any form of athleticism to me is something to be proud of and pursued. I’m a believer that we have been gifted one body - one incredible body - and it’s a shame if we don’t treat it as such and discover what we are cable of; physically, mentally, and spiritually. So if you LOVE this type of training - DO IT 👏🏼 What do I really enjoy? And what REALLY impresses me?? A JACKED ATHLETE 💪🏽🏃‍♂️ Someone with 21 inch guns, a 500+ lbs back squat, and they can run a 4.4sec 40 yard, smoke you on a court, and do it all while crushing every other aspect of their life! A great son/daughter of the King, a great husband/wife, a killer parent, a SHARK in the business, and someone full of love and kindness. Let’s normalize THAT 👏🏼

I’ve seen testosterone scores SKY ROCKET with this 🚀 Plain and simple, for the majority of people the biggest impact you can have on your testosterone is your sleep. If you want to feel more energy, recover faster, perform better, and look incredible, you’ve gotta get your sleep down. It easily one of the most impactful things you can do. 7.5 hours is pretty clearly the minimum 💤 A little added tip, if you want to enhance the quality of your sleep, limit your screen time pre bed. I’ll go into more detail on all of this in upcoming modules in the @cbumfitness app. We are excited to show you guys everything that Chris and all of my pro athletes do to get UNHEARD OF RESULTS 🤫📈

Training this way can be a little strange for most bodybuilders. But it’s invaluable if getting the most gains possible and staying in the sport as long as possible, is your goal. Compensatory Acceleration ⏩⏩ This fancy-shmancy science term basically means, move the weight as fast as possible. When training for hypertrophy, the name of the game is MAXIMAL fiber recruitment and fatigue. That’s fast twitch, slow twitch, everything! But your fast twitch fibers have the most potential for hypertrophy and strength gains. Hypertrophy - obviously very important. Strength - it’s the mother of all qualities. If you can lift more load, you are recruiting more fast twitch fibers more efficiently, you can create more tension, and you will likely be getting bigger. Back to the fancy science word. During the concentric or the pressing/pulling motion, you do it as fast as you can. That’s regardless of whether it’s a 1 rep max load or it’s a 12 rep max load. The weight might be moving SUPER SLOW!! But your intention is moving it as FAST as possible!! Just by having that intention, you will recruit more fast twitch fiber. Thus, you’re increasing the potential for hypertrophy during that set. More strength and hypertrophy gain potential from one set, one session, will over time result in more gains. In addition to that, if you can more efficiently gain strength, you increase your potential, or raise your ceiling for the amount of hypertrophy you can achieve. Now don’t get me wrong, there are definitely movements you don’t want to do this on. There are also people and body parts that shouldn’t be doing this. If you are recovering from a torn pec, don’t freaking send it lol. Or if you’re doing a single arm lateral raise - likely not gonna do it crazy fast on the concentric. If you are structural sound, properly warmed up, and able to move quickly, this will increase your gains no doubt. In this case, Chris had done multiple warm up sets and was already introduced to this new speed of movement. A little added bonus, make sure you’re training in a full range of motion. Please. The majority of the time atleast haha. Chris can attest to how much of a game changer this is!