Shawne Merriman, known for his hard hitting and intense defense, is one of the best players in the NFL. He has spent years sculpting his body into the machine he is today. To build a body like Shawne Merriman’s, he needs the right combination of weightlifting, running, and dieting, which together can help him build strong, defined, and toned muscles throughout his body.
Shawne Merriman Workout
A good training plan should be easy to follow. To maximize new muscle growth, you need to balance exercise and recovery. One of the best plans for this involves the following workouts. The numbers in front of each exercise indicate the number of sets and the number of repetitions in each set.
Training A
back squat 3×5
Bench press 3×5
Powerful cleaning 3×5
Training B
back squat 3×5
Overhead Press 3×5
Deadlift 1×5
Simple, huh? Alternate workouts 3 days a week, with a day off between each workout. Monday, Wednesday, Friday is good. You can add extra work like sit-ups or pull-ups, but your goal should be to add weight every time you lift. To get started, simply work with the barbell until you feel comfortable.
Nutrition
A solid diet is key to building a fundamentally strong and well-rounded body. You must eat a lot of calories to build muscle. Each pound of muscle is approximately 3,500 calories, so eating 500 calories in excess of the body’s regular needs (typically 2,000 calories per day) will result in one pound of muscle per week.
For every pound of body weight, eat 1 to 1.5 grams of protein, which can be found in foods like red meat, chicken, tuna, and nuts. Leafy green vegetables like spinach and arugula are also good. A healthy amount of fruits and vegetables will help your body recover faster and feel fitter. Finally, protein shakes can help boost metabolism and increase your intake of natural protein.
Don’t worry too much though! You are trying to build muscle. That means your body will accept whatever you throw at it (pasta, pizza, Chinese food, you name it) and use the nutrients in that food to build your beautiful new body.
If you’re serious about building a body like Shawne Merriman’s, diet and exercise will only get you halfway there. Supplements like nitric oxide will help you increase blood flow to your muscles. It will give your muscles exactly what they need to grow bigger, stronger and more powerful with every workout. It will improve your recovery time and give your energy and metabolism a boost.