Fitness equipment comes in the form of free weights or machines. Free weights consist of dumbbells, barbells and weight plates, and they can be easily moved in multiple directions. Nautilus is a company that specializes in machines. Although you may not have the same range of motion with a Nautilus, it can still be effective at building muscle, provided you take certain variables into account.
Identification
Nautilus makes a number of cardiovascular machines, such as exercise bikes, elliptical trainers and treadmills. These are of little value when you're trying to build muscle; instead, you should focus on weight-training machines. These come equipped with adjustable seats, adjustable lever arms and adjustable resistance.
Types
Muscle is built when you push or pull some form of resistance through a range of motion. Your best bet for gaining muscle is to perform compound exercises. These work more than one muscle at a time and lead to fast gains in size and strength. Compound-exercise Nautilus machines include the vertical chest press, overhead shoulder press, compound row and leg press. Overhead shoulder presses, for example, work your deltoids, pectorals, trapezius and triceps all at the same time. The traps are in the upper back, and the delts are on the outer shoulders.
Good Form
Any time you want to build muscle mass, you must have proper form. As the American Council on Exercise notes, it's easier to use good form with weight machines than with free weights.
You also need to move through a full range of motion. Take the compound row, for example. Sit on the seat of the machine and place your feet against the foot platforms. Maintain a slight bend in your knee as you grasp the handles and pull them back toward your body. Move your arms close to your sides and squeeze your shoulder blades together. Slowly move your arms back out until they are straight and repeat. When doing these, maintain a slight backward lean, and keep your back as straight as possible.
Time Frame
The older models of Nautilus machines have weight stacks with pin adjustments, while newer models have circular tubes to slide weight plates on to change your resistance. To maximize your muscle gains, you need to lift heavy weights. Use a resistance that is so heavy that you can perform only eight to 12 repetitions. Aim for four or five sets of your exercises, and take two days off between workouts to allow for recovery.
Considerations
To build muscle mass, you also need to eat the right foods. Steer clear of cakes, cookies, doughnuts, bacon cheeseburgers and anything else that is high in saturated fat or empty calories. Instead, eat foods such as fish, lean beef, poultry, beans, eggs, fruits, vegetables and whole grains.
Sleep is another important factor. When you're sleeping, your body releases hormones that help with muscle repair and recovery. And if you don't get enough sleep, you won't have enough energy to work out effectively. The Centers for Disease Control and Prevention recommends that adults get seven to nine hours of sleep a night.
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