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• Bulking For Mesomorphs

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The PDF file format is popular in the business environment due to the wide compatibility and portable nature of these documents. If you often save and share your business's documents as PDFs, set PDF printing as the default setting on your printer. This can save you time, as the documents are then automatically converted to PDFs whenever you select the print option, and you do not have to change the associated settings every time you want to print a PDF document.

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Customize the way you want to print your PDF document: enable printing on both sides, in grayscale, different sizes, multiple pages on a sheet, in booklet style, print comments, print a portion of a page, and so on. It seems that whenever someone writes an article about bulking (a diet program geared towards gaining muscle mass), it is directed either to ectomorphs or mesomorphs, but completely ignores endomorphs. Why does this matter? Because the common strategies for gaining muscle mass written for ectomorphs or mesomorphs are not optimal for endomorphs.

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Open the Start menu and select 'Devices and Printers' to display a list of all printers connected to your computer.

Right-click the PDF printer you want to modify and click 'Printing Preferences.' If your business is using Adobe Acrobat X Pro to create PDF documents, the printer is listed as 'Adobe PDF.' You can also use free PDF printers such as 'PDFCreator,' 'doPDF' or 'Print2PDF' (links in Resources).

Change the PDF printer settings according to your preferences. The options are the same as for a regular printer: you can change the orientation of the pages, the paper size, print quality and page format. Depending on the type of PDF printer you are using, you can also change the default security settings.

Click 'Apply' to save the changes, then 'OK' to close the printing preferences window.

Right-click the PDF printer icon listed under 'Devices and Printers' and click 'Set as default printer,' so that whenever you click the 'Print' button in any application that supports printing on the computer, the PDF printer is selected by default with the printer settings that you have specified.

About the Author

Virtually growing up in a computer repair shop, Naomi Bolton has held a passion for as long as she can remember. After earning a diploma through a four year course in graphic design from Cibap College, Bolton launched her own photography business. Her work has been featured on Blinklist, Gameramble and many others.

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• The modern inkjet printer on a white background image by terex from Fotolia.com

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There are three basic body types -- ectomorphs, who are naturally skinny; endomorphs, who carry more fat; and mesomorphs, who are lean and muscular. Mesomorphs are well-suited to bodybuilding; they are naturally stronger, and can gain muscle easily without putting on excess body fat. If you're a mesomorph, there are still several things to consider when planning your bodybuilding training and diet.

Diet

The main dietary consideration when bodybuilding is your calorie intake. To bulk up, you need to consume more calories than you burn, so your body has excess energy to build muscle. The U.S. Department of Agriculture recommends that men should eat between 2,000 and 3,000 calories per day to maintain weight, and women should eat 1,800 to 2,400. Bodybuilders need slightly more to build muscle. Add to this that mesomorphs have a slightly higher metabolic rate, and can easily maintain low body fat, and it's likely you'll need more still. Start with these figures as a guide, but be prepared to consume more calories as you gain muscle.

Workout Frequency

Strength coach Christian Thibaudeau writes in his book 'High Threshold Muscle Building' that mesomorphs recover far more quickly between workouts than ectomorphs and endomorphs, and so should train more often. A push-pull split workout in which you train quadriceps, chest, shoulders, triceps and calves on Mondays and Thursdays and hamstrings, back, biceps, traps and abdominals on Tuesdays and Saturdays allows you to hit each body part twice weekly, with three to four days' recovery in between.

Workout Volume

Thibaudeau adds that mesomorphs can also handle a much higher workout volume. Each session should consist of two exercises per body part. Perform a multijoint free-weight exercise such as squats, deadlifts or chinups for three to five sets of five to eight repetitions for each body part first, then an isolation, such as leg extensions, hamstring curls or triceps pushdowns, for two to three sets of 10 to 15 reps afterward.

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Contest Preparation

While mesomorphs can stay lean year-round, it's still vital to come into bodybuilding contests with as little body fat as possible, which requires hard dieting. According to professional bodybuilder and ACE certified trainer Derek Charlebois, you'll need to cut calories and carbohydrates to lose fat and get into contest shape. In his book 'Bulking for Mesomorphs,' Charlebois states that mesomorphs can tolerate a higher carb intake than most, as their metabolisms are higher, and they're more efficient at using carbs for fuel rather than storing them as fat. Reduce your carbohydrates gradually before a contest, and add in a small amount of extra cardiovascular work 10 to 12 weeks beforehand.

Resources

• High Threshold Muscle Building: Christian Thibaudeau

About the Author

Mike Samuels started writing for his own fitness website and local publications in 2008. He graduated from Peter Symonds College in the UK with A Levels in law, business and sports science, and is a fully qualified personal trainer, sports massage therapist and corrective exercise specialist with accreditations from Premier Global International.

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Bulking For Mesomorphs