Your George Mason Patriots are looking to get back on track against the East Carolina Pirates, who are 1-0 against D1 teams.
ECU is coached by Mike Schwartz, who was the defensive coordinator on the same bench as Kim English at Tennessee. This is his first HC stop. Schwartz has a record of 34-35 overall, and a 13-23 record in the American. Their perimeter defense was horrendous last season, and we will find out if it is better this year.
Yann Farell, a former St. Bonaventure player that went by the same name as a freshman, and Assa Essamvous as a sophomore, is back to his original name. Farrell seems to have a lesser role in Greenville than he did in Olean, which is surprising. Steve Curran should be able to counteract him, as he coached Farell for a season, and may have been the one that brought him in.
East Carolina by the Numbers
East Carolina is the 135th ranked team per KenPom, with the 135th offense and 163rd defense.
ECU’s only D1 victory is against 267 ranked Coastal Carolina, which they played at home and only beat by four. Similar to last season, I think that East Carolina is incredibly over-ranked and will go down as the season progresses.
East Carolina is a pretty small team, with their average height being 6’4.2, 314th in the country. Their main center, #14 CJ Walker, is only 6’8. Their backup center, Cyr Malonga, is 6’11, but only played 10 minutes in their first game.
The Pirates played extremely slow against Coastal, 59 possessions, and very fast against their two non-D1 opponents, 74 and 86 possessions. I looked at Coastal Carolina’s page and this game is their slowest as well. I have no clue which of the two teams caused the game to be incredibly slow.
In that game, ECU did a very good job of protecting the basketball, with the lowest turnover rate in the country at 6.8%. Keep in mind that KenPom only counts stats from D1 games, so it is as small of a sample size as you can get, especially if you consider that there were only 59 possessions.
East Carolina drew a lot of fouls, with them being 3rd in the country in free throw rate at 78.4 per 100 shots.
Pretty much, ECU got the maximum amount of shots possible, the problem is that their eFG was only 37.3%. That is not good. 350th.
The Pirates shot 21.1% from three, 351st, and 40.6% from two, 324th. Coastal’s defense is ranked 219th.
37.3% of their shots were threes, which is 229th. Funnily enough, their defensive three point attempts given up lines up exactly with that.

It is only one game, but it looks like East Carolina was taking and missing a lot of midranges.
On defense, Coastal shot 36.4% from three, which is 266th (bad) for ECU, but only 32.4% from two, which is 2nd in the country. As mentioned earlier, they took 37.3% of their shots from behind the arc.

This is actually pretty balanced. There are no glaring weaknesses.
East Carolina Scouting Report (First Half vs. Coastal Carolina)
On offense, there is generally lots of ball movement, unless CJ Walker gets the ball in the post. He’s willing to try to go through double teams, and generally has some tunnel vision.
RJ Felton also has some tunnel vision, as I watched him take a double-teamed fading mid-range with a guy wide open from three near him.
ECU loves the mid-range coming off the screen, which is similar to what Ronald Polite did last season.
On some possessions, the offense kind of reminds me of Davidson; lots of ball movement, off-ball movement, quick trigger if they get an inch of space from three. On others, the ball stops and a bad mid-range is taken.
The Pirate guards go hard on the boards, which gets them an extra couple of shots. The pace was so slow because they kept getting offensive rebounds and kicked it back out for another normal shot that would take more time off the clock. It wasn’t uncommon for them to have a 40-45 second possession.
East Carolina has a low turnover rate since guys just take bad shots instead of throwing risky passes.
ECU went on a scoring drought, and it was totally deserved for taking so many bad shots. They ended up scoring seven points in the first ten minutes.
On defense, the Pirates will run a little bit of full-court press. They like to switch a lot on the perimeter, and overall play pretty aggressively.
For example, ECU nearly forced a five-second violation, but the guy just threw the ball out of bounds. They hedge on screens a lot, and attack dribble handoffs.
CJ Walker can get sealed off pretty easily, and he isn’t a particularly active help defender. Cyr Balonga seems like a much better player on this side of the court.
The Pirates are ok with allowing cross-court passes if it means the strong side is defended well. They’re willing to let you have open threes if it means the paint is protected. The Pirates go down with the ship. ECU did end up forcing a long scoring drought since Coastal was indecisive from three.
It seems like anyone on the floor can block shots for the Pirates.
Trevion LaBeaux is feisty.
What Does This Mean for Mason?
Mason is going to have to hit some open threes.
ECU didn’t run any true zone from what I saw, but I wouldn’t doubt the Pirates throwing that out there after what we saw against Central Michigan.
I think Zach Anderson hits a couple threes early that forces ECU to help inside less, which will open up the inside for KD Johnson, Emejuru, and Haynes.
My prediction is Mason wins 70-61.
The Patriots really need this win to get back on track.
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Relaxation intervals vary between power and hypertrophy training.
Quantity load refers to the mixed quantity of
weight, repetitions, and sets of your exercises. Other features of muscular
strength include modifications in muscle tissues and the cross-sectional space (CSA), which is usually referred to as muscle dimension. Neuromuscular adaptation is a key
aspect of accelerating muscular strength. This means your nervous system learns to speak
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Consuming around 20 grams of protein after resistance coaching can even assist stimulate muscle protein synthesis.
Salmon is a concentrated protein supply, containing 21.8 grams of protein per 3-ounce serving.
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For others, the gym is required to mentally put together them for a workout (plus,
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Perform a set until close to failure with a given weight,
then instantly decrease the weight and rep once more to failure.
By eating irregularly, the metabolism slows down, making it simpler to eat with a caloric surplus.
Though training for one will improve the opposite,
you probably can take steps to focus on one over the opposite.
You can build muscle utilizing body weight, mild weight, or heavy weight; all of it depends on your personal energy and health level.
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But for extra seasoned lifters, coaching more regularly
might be extra useful for progress, since they are ready
to recuperate quickly and may stimulate more MPS with more frequent
coaching (41). Heavier lifting depends on quick, highly effective lifts (within a three to five rep range), with
a concentrate on the external force you presumably can exert on an exterior
weight. Hypertrophy training, then again, relies extra on time underneath rigidity to
emphasize the muscle for longer. Cortisol can also be released after training to promote
recovery. But too much cortisol can negatively affect
muscle development because it promotes the breakdown of
protein to preserve glycogen stores (7). It is an entire supply
of protein, that means it incorporates all nine important amino acids that
are very important for building muscle and optimum operate.
Muscle progress occurs each time the speed of MPS is bigger than the rate of muscle protein breakdown. Muscle protein breakdown occurs throughout energy
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out there.
You could essentially use this as your mass-building grocery listing and be just fantastic.
Extra importantly, a few of this junk can lead to health issues.
First, let’s begin with the kinds of meals you want to limit or avoid altogether.
The solely exception can be if you’re active in different sports activities
or actions the place you’re burning a considerable quantity of calories.
For shoulders, you possibly can at all times combine it up
by doing totally different variations of those workout routines (as defined on back day).
Interestingly, girls could recover quicker
than males since estrogen is believed to play a
task in recovering from sore muscles (88). Recovering from sore muscles can involve some light exercise, stretching, foam rolling, and correct diet.
However extra so, it just takes time for the soreness to go away.
It is usually found in pre-workouts, coupled with another ingredients, or as a single supplement.
It has limited research to again up claims but stays popular in the fitness world.
Simply maintain doing this until you’re on observe with your monthly
objective weight gain targets. Do Not simply improve the precise calorie content and volume of your meals.
That Is because research has shown that rising
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consumption without impacting your urge for food as much.
NPL Hyper Acquire is a value efficient nutrient shake for the onerous gaining athlete wanting to increase dimension.
If you’ve got been bulking for a while and your present food regimen is
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Get your bulking diet down to a science with this free
meal prep toolkit for muscle acquire. Based Mostly
on the present research and diet practices, you need roughly one gram of protein per pound of lean mass for upkeep.
Sarcoplasmic hypertrophy pertains to increases in fluid,
supplying you with the appearance of bigger, puffier muscles.
This fluid portion incorporates water, minerals, glycogen, and phosphates and comprises almost
80% of total muscle mass.
Some research recommend that milk protein is better than soy-based choices in promoting muscle progress, however
that is all relative to your general coaching, diet, and nutrient timing (75,76,77).
Additionally, some eating windows are more essential than others for gains—the most notable
time interval for that is pre-workout meals and post-workout meals.
Curiously, lean individuals who’re new to weight coaching may find a way to grab
the advantages of a unclean bulk without the potential
fat gain. This suggestion is supported by
recent research indicating at least zero.eight to 0.9
grams of protein per pound of physique weight is needed (47).
Your body cant handle 85% and above for lengthy
intervals of time, and lifting too heavy provides you less time under
tension. Nonetheless, many nonetheless argue that heavier weight, near 85% max at 5 to eight reps can still produce vital gains,
and the research supports this (35,36,37,38).
Muscle is made up of protein, and eating adequate protein after power coaching is essential to restrict muscle protein breakdown and help
with muscle synthesis (growth of new muscle). Turner says that people who power practice require
extra protein than their non-training counterparts. Older adults would require more normally, but much more so if
they strength prepare. Equally, if you would like to put on muscle, you’ll
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make sure that the additional calories from mass gainers are used effectively for muscle development.
Researchers notice creatine supplementation can improve energy, train performance,
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creatine improves muscle strength. Taking it as
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Of course, it goes without saying that mass gainers are antithetical to your goals if you want
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You’d need almost twice as high of a caloric content of most different mass gainers to get as much protein.
Lennon continues to elucidate that whereas training is
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supportive of that process. In order to gain muscle at a price that is as
quick as potential for you individually, the primary dietary adjustments to consider will
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If you solely eat plant-based foods, increasing your general protein intake by 25%
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Combining compound lifts and isolation movements in your weight coaching routine doubtless offers you the best outcomes, however the
core lifts are your bread-and-butter exercises to build muscle fast.
You must cut back your reps with each set, so add extra weight each time.
In an athletic stance, hold a bumper plate by its finish in entrance of
you. Begin about waist-high, drop the plate, and attain right down to
catch it by its end. You’ll need to pulverize the deal with simply to keep the kettlebell
secure and balanced, and as you press overhead, you’ll additionally tighten all
the muscle tissue in your physique to drive pressure from the ground to your arm.
That applies to all exercises however is a key cause that most people fail to get any benefit from this
specific movement.
Whereas many of us are consultants at gaining weight accidentally,
what about intentional and healthy weight gain? At first, it’d sound
simple, however selling muscle progress could be tricky for a lot of people.
It requires an optimum steadiness of food regimen, coaching, relaxation, and consideration of a variety of particular person components.
You’ll get most of your carbohydrates early within the day (up to
simply about 100g at breakfast), while your later
meals are mostly protein. This gives your physique the
amino acids it requires and negates the carbs it doesn’t essentially need right now of day.
Since insulin sensitivity tends to be decrease later in the day, avoiding carbs helps stop fats gain.
Likewise, in case you are struggling to develop a certain muscle group with ease,
it does not imply you will not be capable of obtain it with a little additional
work. Tendons vary per particular person, but it’s been found that
having shorter tendons let you achieve bigger muscular tissues,
whereas longer tendons make it harder to take action. As Quickly
As you might have a Manufacturing Facility and a Rail Station in a Metropolis, and it’s connected to your Trade Community, Factory Resources slotted in that Metropolis will start to create Railroad
Tycoon Victory Points every flip. There’s a little bit of a
catch, although – each City can only concentrate on one
kind of Factory Resource, and will solely generate points primarily based on the biggest variety of a single Resource slotted.
The key to reaching Financial domination over your opponents
is Rail Stations and Factories. In Civ 7, Progress is achieved when you
have sufficient Meals to add Population to your
settlements – here’s tips on how to improve it.
Nonetheless, in women, the affiliation between whole protein consumption and muscle mass depended on bodily activity.
Specifically, to realize muscle, you want to eat more protein than your body breaks down via natural processes.
When used alongside resistance coaching, creatine can also have favorable effects on bone density.
Apart From optimizing your food regimen and lifestyle, you can also take testosterone boosters.
These natural dietary supplements assist help the body’s testosterone making course of, helping improve the
output. Our top choice is Testofuel, which is all
natural and made with zero dangerous components. Testosterone is likely one
of the foundational elements to building muscle, and an enormous
cause why steroids works so properly.
References:
Anabolic steroids before and after pictures
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