Your George Mason Patriots are looking to move to 2-0 in conference play against a somewhat highly touted Rhode Island Rams team, who lost their A10 opener to Duquesne.
The Rams are coached by Archie Miller, who is in his third season at the helm. This is a pretty pivotal year for Archie, as this was believed to be his make or break year, with it seeming like he has made it…so far. Miller has an overall record of 238-165 between Dayton, Indiana, and Rhody, and an A10 record of 79-60. At Rhode Island, his conference record is 11-26.
Based on how they have played this season, it is time to believe in Archie in the A10 again, as long as they finish top 6ish in the conference.
Rhody was part of the Providence sweep, which was when the A10 went 3-0 against the Friars. Mason played the first A10 team to beat the Friars, Davidson, and won. Hopefully they can keep this trend going against the Rams and St. Bonaventure.
Before the loss to Duquesne, Rhode Island was ranked 68th on NET, but dropped to 87th. 75 is the Q1 number for road games, so this game is more likely going to be Q2 at the end of the year. It doesn’t matter for tournament purposes, since Mason has to win the A10, but it helps demonstrate the makeup of the team.
Rhody has been a breakout team largely due to them bringing back most of their rotation, and adding some key pieces, including bringing back Sebastian Thomas, who spent his first two seasons in Kingston, stinking it up a bit. He went to Albany for a year as their go-to-guy, and came back to Rhody a changed man.
Rhode Island By The Numbers
Rhode Island is the 100th ranked team on KenPom, with the 120th offense and 100th defense.
Archie has his team playing at a pretty fast pace, 72.4 possessions per game, 33rd fastest in the country.
As has been pointed out by Petey Buckets (@PeteyBuckets on Twitter/X), this team is statistically similar to Davidson, with their two main weaknesses lining up with Mason’s: struggling to offensively rebound and force turnovers. Rhody is 245th and 277th in those departments.
Sidenote, numbers-wise, Mason is slightly above average in terms of defensive rebounding, after only giving up 3 offensive boards to Davidson.
On offense, there is definitely a path to victory for the Rams. They’re 90th and 101st in eFG% and offensive turnover rate, along with shooting 46 free throws per 100 shots, 12th highest.
They get a ton of points from the line, 23.5%, which may not sound incredibly high, but that is 32nd highest. Rhody is making 71.4% of their FTs, which is about average. This is a huge revelation, as they had the 31st highest free throw rate last season, but only made 64.7% of them, which is dark red on KenPom at 349th.
Sebastian Thomas, Javonte Brown, and David Fuchs are getting them a lot of free throws, with free throw rates of 63.9, 66.7, and 90.5 per 100 shots.
6’1 PG Thomas, 1, is their 1B guy in terms of shots, and his FT rate ranks him 58th in the country. He’s making 36% of his threes and 50% of his twos, with an assist rate of 37.5%, which is 18th. Sebastian Thomas is basically what GW fans thought James Bishop was.
Their 1A is 6’7 stretch four David Green, who is taking 28% of their shots, and shooting 42.1% from three last season on the second highest deep volume on the team. He kinda obliterated Mason last year during the homecoming game, but the Patriots were able to outlast the Rams.
Jamarques Lawrence, 10, has been their highest volume shooter, making 36.5% of his shots from deep.
Jaden House, 2, has been a bit disappointing, become a better free throw shooter, while also taking much less, and decreasing his shot efficiency by a little bit. He’s has inconsistent minutes lately, and his highest offensive rating on KenPom since the Providence game is only 68, which is not good. Turnovers have randomly been a problem for the 6’4 guard/wing.
Cam Estevez, 4, seemed like a bright spot as a freshman last year, shooting 41.5% from three on decent volume, but has taken a step back in both efficiency and amount, shooting 27% from three on decent volume.
Also, shoutout David Fuchs, the big man wearing 24. He feels like a product of the old NCAA system, slowly progressing from a backup early in his career to what is likely a plus starter as an upperclassman. I am cheering for him to stay all four years.

Those corners are pretty big and red from three. I am somewhat surprised that their paint isn’t particularly red with how much they’re getting fouled.
On defense, Rhody does a good job with forcing bad shots, while also not letting up second chances. They allow an eFG of 45.6%, 32nd, and an offensive rebound rate of 27%, 78th, while also only giving up 28.9 free throws per 100 shots, which is 97th lowest. The Rams especially thrive in defending threes, with opponents only shooting 28% from deep, 13th lowest.
This team’s defense might be the biggest year-to-year improvement on one side of the ball that I have seen under the same coach while I have watched the A10.
Teams are getting a lot of their points from two, 54.2%, which is 47th highest, but you are ok with that if they are only making 47.6% of them and not getting fouled much. This also takes a lot of variance out of defense.
When you look up and down at each player’s foul rate, there isn’t really anyone you can take advantage of, with their highest being Drissa Traore, 55,
7’0 Javonte Brown, 31, has a block rate of 7.8%, 66th in the country, but only commits 2.9 fouls per 40. This is very intriguing.
I have heard raving reviews for freshman wing Tyonne Farrell, 22, on this end of the floor, and I imagine that the scouting section will back that up.

Oh, hello Javonte Brown. They also do a great job at covering the wing threes.
Rhode Island Scouting Report (1st Half vs. Duquesne)
Rhody didn’t do too well in their first conference game, and the Mason game will probably show us whether the stinker was a fluke, or if OOC lied to all of us.
On offense, Rhode Island can turn rebounds into fast breaks if the defense falls asleep. Mason having defenders who can cover at least +- 1 of their position will probably be very useful.
Duquesne man pressed and Cam Estevez got through it with no problem.
Sebastian Thomas moves kinda crazy with the ball in his hands. Billups/KD/whoever is on him will be important in this game. He got called for a travel after a bad pass from Estevez changed his timing, which could be something to watch for. Thomas likes the floater/push shot from the free-throw line, although I did not see it go in often. If Lawrence isn’t in the game and the Albany transfer gets denied the ball, the offense can get pretty clunky. Thomas does a pretty good job of selling foul calls when there is contact.
Tyonne Farrell postered a dude in the fast break and stared him down. This guy is awesome. He’s a pretty good connective passer.
Jamarques Lawrence can drive and kick, especially if he gets a big switched onto him. The Nebraska transfer is pretty shifty with the ball in his hands. Lawrence has deep range. He takes some contested threes, and does not have the best passing processor.
Javonte Brown has pretty good hands for a seven-footer. He isn’t as good as passing out of double teams as you would like.
David Fuchs will take threes if left open. Fuchs loves the drop step move, and it gets him fouled a lot.
Jaden House had a little thing with David Dixon that may have been the turning point of the game, that I will get into later. House can get pretty reckless when he starts dribbling fast, also telegraphing his passes a bit.
David Green is a bit awkward on offense when he does anything besides shoot threes.
On defense, Rhody opened up in man. They played a lot of man and tried not to switch. I did not see them press the entire game. They will occasionally hedge screens, which gave them some success.
Thomas will jump passing lanes if he sees an opportunity, and it seems like he does not overextend himself too much.
David Green is a much more solid post defender than I remembered.
Farrell is a contest machine. He’s a good paint help defender, and is bursty enough that the freshman can nearly play in the paint and still cover the guy in the corner. Tyonne is pretty active in passing lanes, but does not get around screens like you would think a defender like him would.
Fuchs is pretty switchable onto smaller guys. He’s also a very good rebounder on both ends, but especially defense. The sophomore is still a bit young, and can get lost on pick-and-rolls.
Jaden House got into it with Duquesne’s David Dixon after they boxed each other out a bit rough during and after the play. The next possession, House got switched onto him on the next possession and gave up an easy dunk from Dixon. Tough scene for him.
Javonte Brown is a pretty good help defender, but it can get rough if he gets switched onto the perimeter. Luckily for him, it didn’t matter since Brown was covering Maximus Edwards.
Lawrence is used as a point-of-attack defender.
What Does This Mean for Mason?
This game is more losable than the Davidson game, but if you want to be a double-bye team, this could be one that is extremely important, with Rhody expected to be in contention for the four seed.
Jalen Haynes did decently well against Duke’s 7’2 Khaman Maluach, so I don’t think that 7’0 Javonte Brown will be too much of a problem. If it is, it might be a Gio Emejuru game.
For Mason to win, someone will have to have a good day from three, whether it is Maddox, Brayden O’Connor, Zach Anderson, or even Woody Newton.
Something to look out for is what happens with KD Johnson and Begg’s minute distribution.
I think Mason wins this game 71-68, which is very close. Both teams have paths to winning, which is scary.
You are allowed to get excited if the Patriots win this one, especially if it isn’t close.
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Marco Walker-Ng is the founder and strength coach of Outlift, Bony to Beastly, and Bony to Bombshell.
He’s a licensed trainer (PTS) and vitamin coach (PN)
with a Bachelor’s degree in Health Sciences (BHSc) from the University of Ottawa.
He has over 15 years of experience serving to people
acquire muscle and energy, with shoppers including faculty, skilled, and Olympic athletes.
The third exercise is one other pure bulking exercise,
just like the first one. All of these workouts are excellent for
constructing muscle all through your physique, with further emphasis
on your arms and shoulders.
This is a 3-day full-body workout plan to use at the gym.
Make positive you separate each training session with
at least one rest day. This routine will work every main muscle group each
session and is designed to enhance your power and construct muscle mass.
6-day workout splits are typically utilized by bodybuilders as they permit you to practice every major muscle group with a
excessive volume of exercises and sets. Every muscle group could additionally be
hit as soon as, twice, or even three times per week, relying on the kind of 6-way split you
carry out.
The deadlift is probably one of the most effective
workout routines for constructing total energy and muscle building.
If you cut back the depth of your coaching, yet proceed to eat the same number of calories that fueled your bulk, it may
result in unintended weight acquire, says Machowsky.
He says you presumably can fix that by reverting to the number of calories you have been consuming prior to the
majority. Until you’re a competitive athlete, there’s not really a
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We will get into this more, but first, here are the main elements that you
need to take into accounts with your bulking program. Or even a 6 month
bulking cycle, followed by a upkeep month (or couple weeks of
maintenance) and then a chopping phase of 2-3 months. The
longer your bulk, the more deload weeks and relaxation durations you’ll have in-between, however regardless, the macrocycle’s focus and objective is on bulking.
In this information, we have each a clear bulking food regimen and exercise plan so that you simply can observe.
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This “strategic cheating” is a useful method for pushing previous
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Putting on muscle mass is usually safe for everyone, but shortly
shedding weight (or cutting) after a interval of muscle mass achieve
may be dangerous without professional steering.
If you prepare exhausting and eat meals rigorously, seeing weight
achieve in lean muscle mass of o.5 to 1 pound per week is right, he notes.
“People should begin to discover some adjustments inside 4 to six weeks.” For intermediate and advanced lifters/bodybuilders,
we don’t have to let you know what to do.
Like mentioned before, the objective of this diet is to get around 40% carbohydrates, 40% protein and 20%
fats. This means for every meal, you’ll try to eat that ratio of carbs, protein and
fats. A pattern structure of a day’s meals might appear to
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joint mobility and dynamic stretching workouts for the muscle and joints you are about to
train. For this purpose, avoid falling into the perma-bulk entice, the place you end up bulking
all-year-round. As An Alternative, deliver your bulk
to an end before you acquire extra body fat than you probably can comfortably lose.
Do you HAVE to use dietary supplements to get probably the most out
of your bulking exercise plan?
What you do exterior of the fitness center can significantly influence your
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properly. Whereas the upper lower routine is arguably the best suited choice for a 4-day cut up, there are other choices to assume about.
We Have obtained a bunch of free exercise routines you’ll
be able to look via. The articles will teach you
tips on how to follow these routines or construct your individual from
scratch. This subreddit is a spot to be taught, educate, and share data on the myriad ways all of us work
to enhance our health and fitness, and achieve our
coaching targets.
As A Result Of of this, 6-day training splits are finest left to fit and healthy intermediate and
advanced exercisers. It’s also finest left to
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If you intend on coaching six times per week, you must concentrate on workout quality and not just amount.
Don’t try and see how many units and workout routines you can do.
Instead, see how few you have to set off muscle development.
Begin with a relatively low variety of workouts and sets,
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We consider lifting research, and we take it significantly, but we also delve into the
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Moreover, more power allows for extra hypertrophy potential.
You can bulk with just bodyweight coaching, however it will be
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lean bulk…or at the very least, a mostly clear bulk.
Most individuals who dirty bulk for a really long time remorse it due to how a lot
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Simply think of how the cutting section will be when you’ve a lot
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They’re additionally probably the most pure leg motion, easier on your joints than lunges or jumps, and permit you to lift a max quantity of
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His transformation for the role has been well documented and it’s also the most important a half of his fitness coaching.
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Doing the leg curls before deadlifts act as a pre-exhaust for the hamstrings.
Plus, having quantitative objectives is a good way to hold up motivation in the course of
the offseason. So work as a lot as the heaviest weight you
can deal with for 4 to 8 reps. Chris Bumstead’s chest workout starts with him mendacity prone
on an incline bench and performing mild dumbbell Y-raises.
In fact, consuming a enough amount of protein every
day is probably going the most important a half of your diet
in relation to shedding fat with out shedding muscle.
This is supported by quite a few research on a
extensive range of people (sources here, here, here, right here, here, right
here, here, here, and here). Hold eating that quantity and continue to intently monitor your progress.
Gaining weight too quick results in an extreme amount of body fat being
gained, and consuming too many calories is what leads to gaining weight too fast.
In my experience, this fee of weight acquire tends to provide the best steadiness between maximizing muscle features and minimizing fat features for most individuals.
Alan Ritchson begins the training week with an intense decrease physique workout.
He doesn’t lean closely in path of one muscle or the other.
As A Substitute, he ensures to get a balanced training session by which he focuses on all
the lower body muscle tissue like quadriceps, hamstrings, glutes and calves.
Even Bumstead does not stay at 5,000 energy year-round.
As he will get closer to his pre-season training, he tapers to between three,000 and four,000 energy per day.
This means you’ll do one set of the first lift, relaxation, then one set of the second raise, relaxation once more, and repeat until sets are complete.
In reality, you’ll be able to build muscle, lose fats
and get in the most effective shape of your life with out even strolling out the
door. For instance, the bodyweight staple of press-ups are a
fantastic place to begin.
We’ll provide you with some tips about how lengthy to rest and the way onerous to push, too.
If you take a look at the illustration, you’ll see that these isolation lifts target all of the areas that
weren’t being correctly stimulated by the compound lifts.
All of them prepare muscle tissue that aren’t correctly stimulated by the massive compound lifts.
Once you complete the routine for the specified time,
you can observe this body weight exercise plan to get ripped.
I’ve designed an final 6 week bodyweight exercise plan for those who wish to enhance their aesthetics and functional health at residence with little to no equipment.
If you only do one train in your biceps, this classic movement must be it.
The barbell curl fixes your forearms in a supinated place, producing
a powerful biceps contraction. In The Meantime, the two-handed
motion means you can use loads of strength-building weight.
I’ve spent the last three a long time testing the effectiveness of
hundreds of different exercises. Throughout this lifelong journey,
I have found what I consider are the most effective exercises
for building sturdy, sculpted arms.
You can train your entrance delts on Chest Day and Shoulder Day.
This enables you to practice your muscles 2–3 occasions per week, making certain they grow all week lengthy.
This is a repeat of the large set from the first workout.
Get your heart fee up and muscles warm first by
doing a dynamic warm-up of leaping jacks, lunges, body weight squats,
hip raises, push-ups, leg swings, jumps, and so on.
Your muscle tissue should adapt and rebuild themselves to get stronger.
So in order to see enhancements, your coaching must progressively and continually increase.
The thought is to offer your arms and shoulders plenty
of stimulation. Underhand lat pulldowns are a great exercise
for your lats and upper again. The underhand grip will interact your
biceps, allowing you to carry extra weight and construct larger arms.
Bulking is a time period used to explain a muscle constructing section. Throughout this time period,
you’d eat an quantity of calories that causes a caloric surplus to exist in order that weight achieve occurs.
Alan Ritchson maintains a lean and muscular physique all
year spherical. It is subsequent to impossible to construct a physique like that with coaching alone and following a strict diet is
overwhelmingly more important than any other aspect.
And they allow you to do the most important, finest workout
routines 2–3 instances per week. There’s a huge quantity of evidence exhibiting that top depth strength coaching with larger volume results in important muscle mass
features [1]. Ritchson engaged in several training strategies like bodyweight and weight coaching amongst others to gain practically 35
lbs of lean muscle mass over the interval of eight months.
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