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 into the machine it is today. To build a body like Shawne Merriman’s, you need the right combination of weight lifting, running, and dieting 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 must 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

3×5 Bench Press

Powerful 3×5 cleaning

Training B

Back squat 3×5

3×5 overhead press

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 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.


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 has approximately 3,500 calories, so eating 500 calories in excess of regular body needs (usually 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. Green leafy vegetables like spinach and arugula are good too. 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 proteins.

However, don’t worry too much! You are trying to build muscle. That means your body will accept whatever you put on 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 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.

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