Shawne Merriman, known for his hard shots and intense defense, is one of the best players in the NFL. He has spent years sculpting his body in the machine that it is today. To build a body, Shawne Merriman’s needs the right combination of weightlifting, running, and diet that together can help you build strong, defined, and toned muscles throughout your body.
Shawne Merriman training
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
3×5 Thorough cleaning
Training B
Back squat 3×5
3×5 overhead press
1×5 Deadlift
Simple, huh? Alternate workouts 3 days a week, with a day off between each workout. Monday, Wednesday, Friday is good. You can add supplemental work like sit-ups or pull-ups, but your goal should be to add weight each time you lift. To get started, just work the barbell until you feel comfortable.
Nutrition
A solid diet is key to building a fundamentally strong and complete body. You must eat a lot of calories to build muscle. Each pound of muscle is roughly 3,500 calories, so eating 500 calories in excess of your normal body needs (usually 2,000 calories / 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 greens like spinach and arugula are good too. A healthy amount of fruits and vegetables will help your body recover faster and feel fitter. Lastly, protein shakes can help boost your metabolism and increase your intake of natural proteins.
But don’t worry too much! You are trying to build muscle. That means your body will take whatever you throw at it (pasta, pizza, Chinese food, whatever) 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 each workout. It will improve your recovery time and give your energy and metabolism a boost.
