The natural bodybuilding scene continues to thrive, and few events showcase its best athletes like the Natural Muscle Mayhem in Sacramento, California. Known for its rigorous drug testing and world-class competitors, this event is a benchmark for natural physique athletes who dedicate years to training without performance-enhancing substances.
Recently, several top-tier natural bodybuilders gathered not only to compete but also to share their training philosophies. Among them were standout names like Rashon, Marvin from Hong Kong, and Sam Okunola, a former world champion who many consider one of the best natural bodybuilders alive.
This article dives into highlights from the show, key takeaways from training with these athletes, and practical lessons any lifter—beginner or advanced—can apply.
The Natural Muscle Mayhem: A Celebration of Elite Natural Physiques
The event was nothing short of spectacular. Organized under the World Natural Bodybuilding Federation (WNBF), which is renowned for some of the strictest drug-testing standards in bodybuilding, the competition highlighted what can be achieved naturally with years of hard work and consistency.
Rashon’s Impressive Transformation
One of the most inspiring stories was that of Rashon, who stepped onto the men’s physique stage for the first time after a year of focused training. Encouraged by friends at last year’s show, he decided to commit to a prep phase—and it paid off. His improved conditioning and muscle detail were a testament to staying consistent with diet and training.
Marvin’s Lightweight Pro Victory
Another incredible moment was watching Marvin from Hong Kong earn his pro card and win the overall title. Competing as a lightweight, Marvin brought a balanced, aesthetic package that even managed to edge out well-known natural athlete Brian DeCosta, whose muscularity impressed many spectators. Marvin’s victory proved that symmetry, conditioning, and presentation can triumph over sheer size.
Sam Okunola: A Champion in Peak Form
The standout of the event, however, was Sam Okunola, the 2017 World Natural Bodybuilding Champion. Winning the pro division at this show, Sam displayed the dense muscularity and flawless conditioning expected from someone aiming to reclaim his world title later this year. His combination of size, symmetry, and posing mastery reaffirmed why many consider him one of the best natural bodybuilders in the world.
Training With a World Champion: Lessons From Sam Okunola
Following the competition, Sam hit the gym for an upper-body session, offering rare insight into how an elite natural bodybuilder structures his workouts. Here are some of the key takeaways:
1. Efficiency Over Marathon Sessions
Sam follows a high-efficiency approach, focusing on total weekly training volume rather than excessively long sessions. Rather than spending two hours in the gym daily, he spreads volume across the week in a structured way, ensuring recovery while still maximizing hypertrophy.
“People think you need endless hours in the gym to grow, but it’s about quality volume and execution, not just time spent lifting,” Sam explained.
2. Prioritize Muscle Activation and Control
One of Sam’s signature techniques is emphasizing muscle activation before heavy compound lifts. For example, he started with lat-focused activation drills—lightweight lateral flexion movements to better “feel” the lats before progressing to rows or pull-downs.
This approach increases the mind-muscle connection, ensuring the targeted muscles do most of the work during heavier sets.
3. Classic Push-Pull Upper Body Workout
The workout followed a traditional pull-then-push structure:
Pull Segment (Back Focus)
- Lat Pre-Activation: Light lateral flexion exercises, 15–20 reps per set, to establish a strong lat contraction.
- Chest-Supported Rows (T-Bar): 3 sets of 10–12 reps, performed with slow, controlled reps to maximize mechanical tension.
- Vertical Pull Variation: 12–15 reps to target upper lats, ensuring balance between horizontal and vertical pulling.
Push Segment (Chest and Shoulders)
- Incline Chest Press: 3 sets of 8–12 reps, emphasizing the upper chest for a fuller, more aesthetic physique.
- Machine Shoulder Press: Performed with strict form and moderate weight, protecting the joints while still stimulating growth.
4. Arm Specialization Through Frequency
Sam openly discussed a common weak point: arm size. During past contest preps, he noticed his arms would lose fullness when body fat dropped, so he took an unconventional approach—training arms almost daily.
This didn’t mean going to failure every session. Instead, he combined a dedicated arm day with frequent “pump-style” accessory work on other days, often using lighter weights and higher reps to increase blood flow and stimulate growth without overtaxing recovery.
5. Quality Over Ego Lifting
Throughout the session, Sam’s training philosophy was clear: form and control always trump throwing heavy weight around. His tempo was deliberate, keeping tension on the muscles, with minimal momentum.
“Slowing down, keeping tension, and executing perfectly will build more muscle long term than just trying to move the heaviest weight possible,” he emphasized.
The Mental Game: Success Comes From Mindset
Beyond sets and reps, Sam shared valuable mindset advice that applies to anyone in fitness. Taller athletes often ask him whether height is a disadvantage in bodybuilding. His response is refreshingly straightforward:
- View challenges as opportunities: Instead of complaining about genetics or structure, focus on maximizing what you have.
- Consistency beats excuses: “You can’t control your height or genetic muscle insertions, but you can control how consistently you train and eat.”
- Use others as motivation, not discouragement: When seeing someone with great genetics, don’t assume they’re enhanced—assume they worked hard.
This mentality has helped him build a world-class natural physique over more than a decade of training.
Nutrition, Recovery, and Post-Show Balance
Even after the show, Sam kept nutrition in check, enjoying balanced meals like grilled chicken and fajitas while keeping recovery in mind. Natural bodybuilding requires smart management of calories and recovery post-show, as athletes are often depleted and sore from hours of posing.
Interestingly, Sam noted that posing itself is a form of intense isometric training—many competitors experience sore legs and back for days after a show, even without lifting.
Key Takeaways for Natural Lifters
- Master Your Form First: Focus on controlled reps and proper execution before adding heavy weights.
- Optimize Weekly Training Volume: Total volume matters more than spending endless hours in the gym.
- Use Pre-Activation Techniques: Better mind-muscle connection leads to better growth.
- Frequency Can Build Lagging Muscles: Strategically increasing training frequency (without maxing out every session) can help bring up weak points.
- Adopt a Growth Mindset: Stop blaming genetics—treat every limitation as a challenge to overcome.
Final Thoughts
The Natural Muscle Mayhem wasn’t just a bodybuilding show; it was a showcase of what can be achieved through dedication, smart training, and a positive mindset. Athletes like Sam Okunola and Marvin prove that world-class physiques are possible naturally with years of consistency and smart programming.
Whether you’re a competitive natural bodybuilder or just someone trying to build a better physique, these lessons—focus on execution, manage your weekly volume, and stay mentally committed—apply to everyone.
