When you are training naturally, you should stick to a proper training scheme so that you can be able to achieve muscle gains. If your training scheme is inadequate, you are not going to achieve any muscle gain no matter how perfect your diet is. If you look at any seasoned bodybuilder who has been able to achieve success in this sport they had to follow a proper training scheme. If you are trying to come up with a proper training scheme, you should go and see a fitness expert who will be able to give you a few pointers. If you don't have fitness trainer then observe the following points;
1st week: In the first week you should let the body adapt to the workout. Do not use heavy weights and you should not get to your maximum capacity. Keep the weights in the range of 65% of your maximum capacity. The last set should involve about seven reps at the stipulated weight.
2nd week: There should be some progress in as far as the weight capacity is involved. We are still not gong for the maximums. The weight ceiling should be 70% of the max and the final set at this weight should be six reps.
3rd week: Again we are still not going for the maximum. At this juncture you should increase the weight to 80% of your max. The final set at this weight should have a maximum of 5 repetitions.
4th week: This will be a complete turn-around. You will be required to drop back the weight capacity to 60% of the max lift. The number of sets should increase to six reps.
5th week: Here you will be required to increase the weight capacity to 85% of the max capacity. It will also mean that you decrease the number of reps per set to 4.
6th week: 75% of max lift. Last set = 5 reps
7th week: 80% of max lift. Last set = 4 reps
8th week: 85% of max lift. Last set = 3 reps
9th week: 70% of max lift. Last set = 4 reps
10th week: 90-95% of max lift.
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