The Davidson and George Mason Wednesday night contest featured two of the best scorers in the Atlantic 10, Otis Livingston II and Kellan Grady. Both guys occupied the Second Team in the Atlantic 10 last season. Both were expected to elevate to the First Team this season, competing for A-10 Player of the Year.
While Grady got his due, it was Justin Kier, not Livingston, who paced the Patriots throughout the entire night. By game’s end it was Kier who stole the show and Davidson narrowly escaped with a win.
Kier exploded in the second half of this contest in what was an anemic showing of Mason’s offense. Almost single-handily he erased a 15-point second half deficit. On offense he was the only player for Mason to score more than seven points. On defense he took over the assignment on Grady in the second half and exploited the matchup. Quick hands and back door steals propelled him to the open court where he used an 18-4 run to get Mason back in the contest.
The 6-4 guard facilitated in the middle of Davidson’s zone, attacked the basket when shots weren’t falling for anybody and made sure he got to the free throw line.
MORE MASON: A.J. Wilson wants to break blocks record off the bench
In the contest, he finished with 26 points, 21 of which came in the second half. Adding in 12 rebounds, he recorded the sixth double-double of his career and fifth in his past six games.
“[Kier] is clearly somebody that is going to contend for the [Atlantic 10] Player of the Year award,” Davidson’s head coach Bob McKillop said. “You look at the way he filled the stat sheet… I mean he did everything. Kind of reminded me of a taller version, and a better shooter than the great player [Mason] had here from New York City, Marquise Moore.”
Take Kier out of the offense for Mason and it was pedestrian at best, 10-for-38 (26 percent) with 30 points and five assists. Kier, who attempts less than two 3pters a game in his career, made half of the Patriots’ 3pt baskets.
Shortly after Grady went on a personal 7-0 run in the opening moments of the second half, Javon Greene picked up his third foul. Up until that point Greene, Mason’s best defender, was guarding Davidson’s most prolific scorer. Greene did admirable on Grady despite his run to start the final half. He held him to only 13 points in the first 22 minutes of the game.
Grady though was just heating up. His run had the Wildcats up 30-19 and his latest behind the back dribble caused Greene to take a tumble. Grady leisurely took a second dribble then drained his first 3pter. He had started to figure out Greene.
But then Kier took over the assignment for the rest of the game. Not only did he claw the Patriots back, he limited Grady to only four more points in the game, two coming at the stripe.
“I just tried to bring energy,” Kier said after the game. “Some of the assistant coaches and coach [Paulsen] just told me to lead and bring energy and I tried to do that, to light the fire for everyone else.”
Two of Kier’s three steals came against Grady. The Davidson guard finished with 17 points on 7-for-18 shooting and 1-for-9 from deep. He still doesn’t look as explosive due to the injury that forced him to miss four games. Livingston was a non-factor on the offensive end for Mason. He failed to score in the first half and only had four points in the game on 2-for-11 shooting.
While neither of them showed it in EagleBank Arena, both Grady and Livingston are two of the biggest threats to scoring in the conference. Kier has justifiably moved onto that list now as he is averaging 19.7 ppg in the three conference games thus far. That’s the third highest in the league. He also leads the league in rebounding in A-10 play (13.3 rpg), one of only four players to average a double-double.
Justin Kier’s first 76 games at Mason: 1 double-double
Kier’s last 6 games: 5 double-doubles https://t.co/ZVL4vKz4wq
— Tyler Byrum (@theTylerByrum) January 10, 2019
Throw in the fact that he averages two steals a contest as well and coach McKillop maybe onto something. George Mason maybe has a Player of the Year candidate on their hands.
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They neither lengthen nor shorten any of the musculature of the back.
The muscular tissues of the again simply work in an isometric style to carry the
backbone in place and maintain the loading at
mid-foot. When people talk about building the back, they mean selecting exercises that construct thickness or width.
We must differentiate between them and see which muscular
tissues create each effect. The characteristic you want extra (thickness or width) will decide your best method.
Andrew Foster is a journalist with 7 years of expertise specializing in bodybuilding and private coaching content.
You’re on a mission to realize one easy objective –
you need to build more muscle mass. That’s okay because you’re going to search out some
actionable solutions in this post…. This exercise is an element stretch
and part gentle train for the comparatively weak
platysma. This train is perfect for strengthening the front and underside
of your neck. The platysma is a skinny, flat muscle that stretches
from your lower jaw down to your higher chest, crossing over your collarbone.
Situated below the middle and lower trapezius, the rhomboids, comprising
the most important and minor rhomboid muscle tissue, may
not be visible but still contribute to again thickness
when adequately developed. You May want to use a pad because as the shoulders roll ahead, the bar
will comply with onto your neck. Weights that used to feel impossibly heavy will begin to feel easily manageable.
Pull-ups, both broad grip and close grip variations, are
extremely effective workout routines for building a stronger and wider again.
This is an advanced and challenging exercise that can be modified
if you’re a beginner. Start with assisted pull-ups using a resistance band or an assisted pull-up machine.
Broad grip pull-ups primarily goal the lats that are the largest muscular
tissues within the again responsible for creating width and thickness.
By performing wide-grip pull-ups, you have interaction the lats to a higher
extent, promoting their improvement and contributing to a broader back appearance.
These workout routines contain pulling your body weight or a weighted resistance down in path of your upper physique, activating the lats, and stimulating
muscle development. Yates employed a high-intensity coaching (HIT)
method, focusing on maximum effort in fewer sets.
His workouts have been recognized for their intensity, utilizing
T-bar rows, deadlifts, and one-arm dumbbell rows as staples
to construct his iconic back. Dorian most popular performing fewer reps however with
extreme intensity, ensuring every rep was executed with perfect type and most weight.
If you desire a minimalist back workout, go along with chin-ups
and deadlifts (or barbell rows).
Strengthening these muscle tissue enhances the thickness and energy of the again of the
neck. If you wish to build a bigger and stronger again, now you realize precisely what to do.
So subsequent time you’re in the gym working back, give consideration to
the 3 steps above, and I assure that you will notice
better leads to your again development. 1) Develop Your Rear DeltsAlthough not technically a “back” muscle, well-developed rear delts are literally a key
part of back thickness.
Including a deadlift variation will take care
of your decrease again, supplying you with a thicker back.
But it also helps to assume about whether or not you’re tucking
or flaring your elbows and whether or not you’re stretching and contracting your shoulder blades.
Incorporating strongman workouts into your back workout routine can add a dynamic component of practical
energy and athleticism. These workouts, corresponding to tire flips, farmer’s walks,
and atlas stone lifts, engage multiple muscle teams simultaneously, selling overall physique stability and energy.
The Cable Elevated Row is a top-notch train that targets the higher and
middle back, contributing to constructing thickness and strength
in these very important areas. This train could be simply adjusted to totally different resistance ranges by merely altering the burden on the
cable machine. Strengthen and sculpt your again with these prime 10 exercises, together with dumbbell
palm rotational bent-over row, barbell reverse grip incline bench row, cable low seated row, and more.
Beneath, we have assembled seven of the most popular bodyweight back workouts
to slot into your next exercise. There’s a great reason you will see these performed
on back days – they build some significantly 3D muscle.
Your lats act in tandem with nearly every muscle in your physique to tug off a successful deadlift.
The vary of motion for an exercise does not enhance pressure, the primary stimulus for more dimension and strength.
The angle of pull, or how the exercise matches up with the orientation of the muscle
fibers, is lacking as well. This motion is nice for hitting your back, especially to the; inside lats, mid to decrease
traps and the rhomboids.
Rather than rowing the dumbbell up, you should pull back in an arc-like motion. The means you
do a pulldown may even dictate which area of the back is working
with the best quantity of pressure. Even although pulldowns are
traditionally known to hit the lats, when you’re not doing them right, they’re
going to do more for the higher back. So maintain the slim or impartial grip in thoughts, and keep in mind to
maintain the arm path in front of you. When you give consideration to this execution principle, you’ll perceive that a
row, relying on how it’s carried out, can actually be a dominant lat motion rather than an higher back movement.
Various row machines can be utilized to bias the lats somewhat than the upper back if that
is what you’re desirous to do. The row not solely protects the shoulder, it places all of the muscles at stronger medium
lengths.
You may discover it best to maintain your toes on the floor and easily lean up slightly, so that the barbell plates
keep elevated. BARBELL ROWSBarbell rows require no more tools than their
name suggests, and but they’re arguably the only best carry for building total
again mass. Other rows present better stretches and contractions, but this tried-and-true basic lets you load on the free weight.
Bannout’s again coaching relied closely on high repetitions and precise kind,
focusing on contractions to build detail and muscle separation. He believed in lifting
with good technique to create each muscle definition and longevity in his career.
Wheeler’s exercises have been about sculpting his muscles with cautious consideration to kind and angle, somewhat than simply specializing in mass.
His ability to alter grips and angles regularly ensured that his again muscle tissue had been constantly challenged.
Uncover the necessary thing workout routines, coaching secrets, and little-known details that helped them achieve greatness.
Situated across your higher again, the trapezius or traps is a large diamond-shaped muscle comprising three groups of fibers – higher, center, and lower.
The content material on BOXROX is supplied
solely for informational and educational purposes.
Our web site just isn’t meant to switch professional health and
well being recommendation, analysis, or therapy.
I am knowledgeable strength & conditioning coach that
works with professional and worldwide teams and athletes.
I am a published scientific researcher and have accomplished my
Masters in Sport & Train Science. I’ve combined my data of research and experience to bring you probably the most sensible
bites to be applied to your training.
If your rotator cuffs are already strong, and if you’re following a balanced program that features some overhead
pressing, you might not need any extra rotator cuff
work. Then, once you’ve built a giant again, it’s easy to
take care of your size and strength. If you do some chin-ups and deadlifts each week, that’s more than enough to hold up all
of your back muscles.
But to fully understand what muscular tissues contribute to
a thick again, we must know basic back anatomy.
For more superior strategies and private insights, try our
exclusive interview with high bodybuilders on reaching the final
word thick again. Privateness & Terms Bony to Beastly
does not supply medical advice and doesn’t substitute your relationship
with your doctor. Maintain in mind that your outcomes could range, and
will not be the identical or even related. Marco Walker-Ng, BHSc,
PTS, PN is certified through Canadian Fitness Professionals.Bony to Beastly is a project by Foxhound Ltd,
registered within the Province of Ontario, Canada from 2013–2025.
Remember that with dedication and consistency, you have
the power to remodel your back strength and appearance.
Whether it’s under the bar or under the stress of life, you’d be amazed at how simply
getting stronger ends up being a remedy for most problems.
To develop slabs of back meat you’ll need to maneuver big
weights each horizontally and vertically. You’ll be strong all over at just about every little thing you do…
and you’ll look impressive as hell when you do it.
Truly spectacular backs are a rare sight, though there are many broad backs
out there. Greg has coated the 4 main sports activities for six years and has been featured on websites similar to Sports Illustrated, Fox
Sports Activities, SB Nation, NJ.com, and FanSided.
Now, he’s transitioning into the world of bodybuilding
and energy sports activities.
I see guys within the health club doing so many weird movements now, and most of them can’t do the fundamental compound lifts with
even a modicum of efficiency. I beloved these because I may go a
lot heavier than I could with full deads, as in six or seven plates a side
quite than three or four (I sucked at deadlifts).
It takes intense focus and concentration, and I urge
anybody struggling with this concern to start out another time
with a lot lighter weights and an exaggerated emphasis on the contraction. Don’t fear that it’s not heavy sufficient to
impress that baddie within the yoga pants next to you.
Stand facing the cable machine, grip the bar with an overhand grip,
and keep your arms absolutely prolonged. Goal the mid and
lower back muscular tissues with the Cable Low Seated Row, an train carried out
on a low row machine, using an overhand grip to tug the load towards the stomach.
This movement permits for a full vary of motion whereas providing
controlled resistance, effectively engaging the lats, rhomboids, and lower traps.
It addresses the lats responsible for width and all the other muscles for thickness as well.
The lats will really work tougher whereas getting addressed with many
other muscles due to concurrent activation potentiation. Extensive, overhand grips together with vigorous stretching will allow
for extra width. Due to the broad insertion of the
latissimus dorsi, you also need to drag into many different areas of
your torso to better hit particular fibers. The deadlift, an train that ought
to be current in any back workout designed for adding muscle.
Not only does it hit more muscle than most actions it additionally has different
advantages corresponding to hitting core muscular tissues.
The deadlift is perfect for general back improvement, energy and improving stabilization to your
trunk, which in flip will help assist you on your different lifts.
The Barbell One Arm Bent over Row is a prime exercise for constructing again thickness.
It entails utilizing a barbell and performing a
bent-over row with one arm at a time, concentrating on the muscle tissue within the back to promote power and thickness.
The incline bench place helps isolate the back muscle tissue whereas preventing cheating or momentum through the
train. Correct type and method are crucial to avoid harm, making it important to begin with lighter weights and progressively enhance as energy and stability enhance.
With the break up stance offering stability and a broader range of movement,
it is suggested to use average weight dumbbells whereas focusing on proper kind and method.
Incorporating this train into a regular routine can significantly sculpt and strengthen the again muscle tissue,
alongside different noteworthy workouts talked about within the article.
This focus fortifies rotator cuff muscular tissues and
teres minor, minimizing vulnerabilities to accidents that can throw
a wrench in each athletic endeavors and every day duties.
These dynamic workout routines not only assist build a sculpted and
sturdy posterior chain but in addition contribute to practical strength that transcends
the fitness center. Integrating strongman workouts presents a possibility
to raise your training expertise by embracing unconventional but effective techniques for reaching a defined and resilient again. Incorporating strongman workouts into your again workout regimen can bolster overall strength
and thickness. Moves like farmer’s walks, tire flips,
and atlas stone lifts engage a quantity of muscle groups concurrently, selling
important positive aspects in back improvement. Incorporating
the Barbell One Arm Bent over Row into your workout routine can help you achieve
a strong and sculpted back. By adding this train together with others recommended right here, you’ll be able
to work towards creating an impressive degree of muscle thickness
while additionally enhancing general athletic efficiency.
References:
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