George Mason Lands Four-Star Recruit, Justyn Fernandez, for Their Highest Ranked Commitment Since 2011

By
Domenic Allegra
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Graphic by Josh Holman (@jholman34)

By David Houck

The Patriots Get Their Pillar

Justyn Fernandez is going to be a Patriot. The four-star guard announced his commitment to George Mason on Friday following a whirlwind recruitment which saw his offer sheet grow every time he touched the court this summer. His list of suitors included Florida, Clemson, Providence, Wake Forest, and a host of other Power 5 programs. He is the third pledge for the Patriots in the 2022 recruiting class, joining his DC Premier running mate Devin Dinkins, and Cam Walker.

After receiving an offer just a couple of weeks after Coach English took over the program, Fernandez solidified his spot at the very top of the Patriots’ wishlist, remaining the unquestioned center-of-attention for the staff and their recruiting efforts. He took his first official visit to Fairfax in June and followed that up with a second official visit last weekend which helped solidify his decision.

Impact

Fernandez is a big-time athlete who has a spectacular ability to finish above the rim. He thrives in transition and utilizes a powerful first step to get into the lane and finish around the basket. His shot-making took a huge step forward this summer, posting several impressive 3-point shooting performances, while the same quickness and power he exhibits on offense, allows him to be a tough, multi-positional defender. His recent transfer to IMG Academy will provide Fernandez with the opportunity to practice and play against the very best prep talent in the country day in and day out, so expect him to step on campus next summer ready to compete and contribute on day one.

Fernandez’s commitment is a massive statement for Kim English, and George Mason. Not only is Fernandez the highest-rated commitment for the green and gold since Erik Copes (2011), he is also currently the highest-rated Atlantic 10 commitment in the 2022 class, coming in at No. 74 on ESPN, and No. 82 on the 247Sports composite. Bringing a player of this caliber into the program will only continue to attract high-level prospects, and elevate the Patriots’ profile.

This coaching staff’s honest and relatable approach to recruiting has proven to be successful in establishing relationships and securing sought-after talent early in the English Era. Winning head-to-head battles against Power 5 conference schools is something that this staff doesn’t hope to do, they expect it. It should also be noted that Josh Oduro served as the visit host for both Dinkins and Fernandez. Oduro seemingly ascended to a team leadership position almost immediately after Coach English arrived, and it is a luxury for the staff to have a guy on their roster who can be trusted to play such a big role in every aspect of the program, despite how he likes his steak prepared.

The excitement level within Mason Nation is higher than it’s been in a decade, and as the Patriots prepare to get their season underway, all signs point to this being the start of something special.

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  79. Maintain a barbell with an overhand, barely wider
    than shoulder-width grip in front of your chest and just under your chin. It allows
    you to raise extra weight than traditional, increasing muscle-building tension.
    You can do the overhead barbell press seated or standing as most popular.
    To do it, hold a barbell with an overhand, barely wider than shoulder-width overhand grip
    in entrance of your chest and just under your chin. If you wish
    to stimulate hypertrophy and improve muscle size, you should
    work in the 6-12 rep range with a weight of 70 – 80 percent of your one-rep max.

    Next, open your arms and press the weights up and overhead, preserving
    a slight bend in your elbows at the top of every rep.
    We’ve provided you with a stable basis for a killer higher
    body workout. Now it’s up to you to continue challenging your cut up routine utilizing training variables like quantity, frequency, and intensity.
    Cranium crushers are a killer exercise for not solely focusing on the triceps but
    in addition fixating on core engagement during this challenging range
    of motion. If you utilize dumbbells, you ought to use
    one in every hand, or use one, gripping it with both
    hands. Depending on your general aim and health level,
    training variables corresponding to workouts, units,
    and reps are crucial to concentrate to when looking at the massive picture of your program.

    That’s why we propose working in your chest, traps, and lats alongside your deltoids.

    If you spend a ton of time engaged on the front half of your physique, then you’re naturally going to
    start hunching forward with out the assist of your traps.
    Your goal is to grow these muscular tissues essentially the most
    to have the ability to push your total shoulder width outwards.
    Your middle delts, in particular, are going to wish a great deal of
    consideration in case your intent is to bring on the outward-facing
    features. By following our how to’s and tips for the bodyweight workouts we’ve demonstrated, you presumably can avoid moving via ranges of movement that put stress in your rotator cuff.

    Make a notice of your finishing weight for each movement and try to beat
    it every week. Exhale as you have interaction your core and push your hips forward,
    lifting the kettlebell behind you as you rise into a
    tall kneeling position. Choose an appropriate weight for your health stage — nothing too
    heavy. Though this train seems easy, sustaining all contact points, particularly maintaining your
    low back on the wall, may be fairly challenging. Stand along with your
    back against a wall, ft 6 to eight inches away, knees slightly bent.

    Your anterior deltoids sit on the front of your shoulder, and their main function are shoulder flexion, or moving your arm
    forward and upward. Of course, incline chest flies are greatest identified
    for focusing on your chest however they do
    a fantastic job working your anterior deltoids and medial deltoids to a sure diploma.
    This is an excellent exercise for focusing on your posterior deltoids,
    and relying on how you squeeze when you get to the top of the motion, it’s
    an excellent train for your locks as well. One of the best workout routines you can do
    to grow your deltoids, notably your medial deltoids, is the upright row.

    The dumbbell w-raise is a must-do for healthy, pain-free shoulders.

    It features a mixture of top-rated bulking supplements that
    support significant muscle acquire. Beneath are a variety
    of the finest exercises to include in your routine. The traps are also divided into three totally different areas, each with its personal workouts.
    Secondarily, it really works the triceps in the course of the extension portion to assist stabilize the elbows, while the higher chest
    and trapezius are minorly activated for stabilization.
    Sam can be Coach’s designated reviewer of massage guns and fitness mirrors.
    The shoulder exercise beneath has detailed directions that you need to follow to get probably the most out of it.
    The Unilateral Dumbbell shrug is an efficient way to help
    right any muscle imbalances within the traps.

    Unilateral Dumbbell Shrugs can help even everything out, together with power variations.
    Perform the Body Weight Push-Away, Bodyweight Facet Lateral Elevate,
    and Reverse Iron Cross. For a complete strategy aimed at enhancing lean muscle and power
    throughout your physique, explore our ATHLEAN-X applications.
    Decide the one which aligns best with your goals and out
    there tools.
    Not solely does using cables keep your rear deltoids beneath constant
    tension, however in addition they let you
    use a wider range of motion. As an additional advantage, this variation can be extra decrease back-friendly than the
    freeweight variation. Face pulls goal the
    posterior deltoids, middle trapezius, and rhomboids.
    Ensure the stress stays on the target muscular tissues by preserving your arms up and degree together
    with your shoulders and your torso upright. If you lean forward or drop your arms, the stress
    will move out of your posterior deltoids, mid-traps, and rhomboids and onto your lats.
    We’re about to get into the 7 best dumbbell shoulder exercises you should be using to
    construct massive, broad shoulders. We’re also together with a full muscle-building dumbbell shoulder workout, together with
    other coaching tips on your shoulders.
    A well-developed back enhances the V-taper, improves efficiency in compound lifts, and reduces the danger of damage.

    Incorporating the best exercises into your routine ensures optimum muscle development and practical energy.

    Underdeveloped deltoids (shoulder muscles) happen when your shoulders are weaker or smaller than different muscle tissue in your upper physique.

    Your shoulders may also seem undeveloped and uneven if you don’t
    give enough consideration to every of the three heads of the shoulder muscle.
    The main advantage of using dumbbells over barbells is the
    truth that they work each limbs independently.
    Seize the ends of the rope with an overhand grip in order that
    your palms are dealing with each other. Place your foot up on the
    seat or knee pad submit of the pulldown station. This will
    assist to anchor your stance better and allow you to use extra weight to put some severe overload on the rear delts.
    With your arms prolonged directly in entrance of you, lean back in order that your upper body varieties a forty five degree angle
    with the ground. Utilizing your rear delts and middle
    traps, pull your arms back and out to your sides,
    bringing the rope to the sides of your ears. Then return your arms to the start place and repeat
    for reps.
    Some bicep curl machines let you switch grips, which means you can even do machine reverse or hammer curls.
    Regardless of construction, the machine bicep curl is a protected and effective
    isolation train for your higher arms. It may be particularly interesting to newbies,
    but it is also helpful for advanced lifters and bodybuilders seeking to isolate their biceps absolutely.
    The incline dumbbell curl is one of the only a few exercises the place you move your arms behind your physique through the motion. That twist places
    constant pressure and stretch on your biceps muscle and makes it significantly efficient for focusing on the lengthy head of the
    biceps.
    The wider grip naturally engages extra of the higher back and shoulder muscular tissues, including the rear delts.

    This grip variation alters the muscle recruitment pattern, placing a
    greater emphasis on the rear deltoids and making
    certain they are actively involved in the motion. Upright rows work all three deltoid heads with an emphasis on your medial and
    posterior deltoids. While you are in a place to do this train with a barbell or EZ bar, it’s
    usually more comfy and shoulder-friendly utilizing a cable machine.
    Use a straight bar or, when you really need to be sort to your shoulders, a rope handle.
    Yes, cable rope shoulder workouts are a good way to build sturdy,
    powerful shoulders.
    Enhance the resilience of your shoulders with this
    session that focuses on the rotator cuff muscle tissue.
    The tempo, or velocity, at which you move the load is specified by
    the four-digit code. The first movement of any pressing exercise is governed by the third quantity – so don’t get caught out!
    Taking two seconds to press a weight overhead is much, a lot harder than controlling the descent over two seconds.
    Dumbbell trap exercises provide superior muscle isolation capabilities.
    They enable targeted engagement of the traps without excessive involvement of auxiliary muscle groups.
    This isolation is crucial for focused muscle strengthening and
    hypertrophy, guaranteeing the trapezius muscular tissues are adequately
    stimulated for development.
    Using the same weight as in transfer 1A, bend your knees
    to create power to press the bar overhead.
    Then repeat that whole sequence once more until all of
    the sets are completed. Right Here is an example of a trap workout that you
    can tack on to the top of your back or shoulder routine to hit
    all components of the trapezius muscle. For the best lateral delt
    moves, I’d recommend the Dumbbell Butterfly Elevate and the
    Facet Lateral Raise to assist construct broad shoulders.

    Let’s dive into a fast and easy-to-understand
    anatomy walkthrough. Some persons are blessed with broad bone
    constructions giving them broad shoulders with no training.
    If your rears are in arrears, simply comply with this routine for 4-8 weeks—or alternate with
    a extra balanced shoulder routine—to help convey them up.
    Row the weights together with your elbows pointing outward until your upper back is absolutely
    contracted. Hold the position as you faucet one shoulder at a
    time with the other hand. Stand subsequent to a wall or other
    sturdy floor that can help your body weight. Bend your elbow ninety levels,
    and draw your shoulders again and downward.
    Though jumping over to free weights will prove
    to be a challenge for your coordination initially, they’re higher for muscle-building in the lengthy term.
    As a well being and health coach, balancing a busy schedule and my commitment to
    widening my shoulders was a problem. But, hitting the fitness center thrice a week turned a non-negotiable part
    of my routine. One Other profit is the power to focus on your delts
    from all angles.
    For the push press, begin by putting the ft barely wider than the hips and hold the bar touching the upper chest in order
    that the elbows are directly beneath the bar. From that
    place, focus on dipping and rapidly driving through the hips whereas concurrently pushing the bar upward until it’s
    instantly over the pinnacle. The extra explosive the movement is, the quicker the bar strikes
    vertically which is ready to permit heavier loads to
    be pressed. The second consideration is the loads that can be used for the train. In order to drive energy and dimension, we have to apply a nice deal of stress to the deltoids.

    Keep In Mind that the arms are already trained with every single upper-body
    compound motion. This signifies that in actuality, you do not even want to use arm-specific workout routines to create large, sturdy arms.

    Simple, fundamental, and effective, the lateral elevate is amongst
    the most popular arm workouts there’s. It Is also one of the few strikes that
    most people type of know how to do. And by type of,
    we mean they still mess it up fairly dangerous, which is why you should take the
    time to learn our how-to.
    Bear In Mind, consistency is vital, so hold challenging those muscle tissue
    and watch your delts grow. If you keep it up, you will have to show sideways to
    stroll by way of doorways in no time! So, seize these weights, hit the fitness center, and let your delts do the talking.
    Instantly, I thought I needed to maneuver round
    tremendous heavy dumbbells to see any results on my aspect delts.

    The prone weighted neck extension is an effective strengthening train for posterior neck
    muscular tissues and is easy to do. So we’ve given you eleven workouts that can considerably help with trapezius growth.
    However why would you select these over a tried and true exercise like barbell shrugs?

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  121. Most individuals additionally discover that they turn out to be hungrier whereas
    following this program, which is representative of the intense nature of it.
    I’m going to wrap this text up by answering some common questions on gaining muscle.
    When substituting exercises just ensure you comply with the (Mass) and (Isolated) markers.
    For instance, you swap your Bench Press (Mass) for Decline Bench Press (Mass).

    Quite than Bench Press (Mass) for Cable Flyes (Isolated).
    When it comes to selecting what meals to eat, a registered dietitian can advise you specifically.

    A common false impression is that happening a diet will help you lose weight, and you’ll lastly attain your physique
    goals or image that you’ve been making an attempt so desperately to attain. Granted, you could lose a couple of kilos earlier
    than seashore season, but for nearly all of us, it’s
    simply not sustainable. A push day exercise is an efficient means to enhance energy and muscle dimension in many of the main muscle tissue in your upper body.
    If you find this routine to be robust at any given level,
    that’s as a result of it’s. The main goal of this workout routine is to maximize muscle
    development and support muscle progress by focussing on progressive overload training.
    Whether your aim is to build skeletal muscle or muscle mass, improve muscle gain, or improve
    total muscle operate, this exercise plan presents an entire A-Z method to muscle growth.

    Have you ever noticed how sore you are whenever you get on a unique workout routine?
    You additionally noticed outcomes whether it’s new muscle progress, strength positive aspects, or more definition.
    In addition, you get a gradual increase in coaching volume throughout the program.

    Then you give that muscle a full week to get well, which allows that
    muscle to grow bigger. However, our more advanced packages (such as this one)
    are for premium customers solely. If you’re already in the health club and
    need the simplest way to estimate your 1RMs on the fly,
    you’ll also find this calculator in StrengthLog.

    If you’re a beginner, check out any of these
    three applications. They’ll introduce you to weight training with the most effective
    workouts and prepare your body for more advanced routines like a
    push pull legs cut up. Building a wide, thick, detailed back isn’t a
    new thought revealed solely to modern-day bodybuilders like Ronnie Coleman,
    Jay Cutler, and Phil Heath. Arnold, Franco Columbu, and others
    they educated with also knew the significance of the back double-biceps and lat spread poses for winning major competitions.

    However, you’ll notice that the second and third sets
    are under your prescribed 6-8 rep vary. It simply means your goal subsequent time is
    to try to get extra reps. In this program, you’ll perform every workout as soon as per week and take three days off each week (for example, lift on Monday, Tuesday, Thursday and Friday).
    Use this six-week coaching plan once, or repeat it—it’s built
    for outcomes each within the short time period and over the lengthy haul.
    The 6/25 rep scheme within the odd-numbered weeks
    is an excellent hybrid designed for energy and
    mass development, encouraging muscle breakdown, rebuilding and growth.
    The low-rep, high-intensity units are followed by units of 25 reps
    that flush the goal muscle with blood, supplying you with
    a serious pump.
    Keep Away From utilizing momentum or swinging the load up utilizing
    your hips, as that can take away work from the meant working muscle tissue.
    That means it’s labored to a point in rowing
    exercises just like the bent-over row, but you’ll find a way to goal it
    even further with workouts like the reverse dumbbell fly, pictured above.
    The upright row is a barbell exercise that works not solely your facet delts, but additionally your
    higher trapezius. Transferring again to a compound exercise,
    the behind-the-neck press is a variation of the standard overhead
    press.
    You can either do a minute cardio session after
    your weight coaching exercises, which would
    turn your gym time into about an hour. Or you can set aside a unique time of the day for cardio
    (which is extra best however may not be feasible to workout twice a day).
    And I’m going to show exactly the way to do
    with using specific strategies within the 4-day bodybuilding exercise plan under.
    With shorter workouts, you reduce the chance of muscle-wasting because you’re in and out of the fitness center,
    fast. You’re in a position to start the method of restoration and rebuilding your muscle tissue sooner.
    The number of reps you carry out is just as efficient as the effort you put
    into each set. You want to make certain you take each rep via
    an entire range of movement and that you’re lifting simply short of technical failure (when you can’t
    full another rep with textbook form).
    Gaining muscle is possible using all repetition ranges, and a few individuals
    might reply better to decrease or greater repetitions with heavier
    or lighter weights, respectively. Embrace compound and isolation actions in your program.

    Compound movements like a barbell back squat effectively stimulate a number of
    massive muscle groups in a single exercise and supply extra functional motion for real-life
    activities. This results in each more environment friendly exercises and extra practical muscle energy.
    To put it merely, depending on your measurement,
    your muscle tissue could develop more with lower reps
    using heavy weights or with high reps utilizing lighter weights.

    You would possibly need to rest even longer to recuperate correctly on your
    subsequent set of heavy compound movements like the deadlift or the
    squat. On the opposite hand, you may be ready in your subsequent set of an isolation train, just like the dumbbell
    lateral raise, in 60 seconds. Taking a set
    to failure now and then can be useful for advanced lifters to
    stimulate muscle development. Nonetheless, you generally achieve related muscle and power gains with or
    with out doing so. Each different training day is a
    “light” training day, and each other is heavy, permitting you to hit all muscle fibers with a mixture
    of compound workout routines and isolation movements.

    Here’s the outline of the 30-Day mass building exercise plan to realize muscle.
    The pull-up is an old-school body weight train for constructing a powerful, wide back that has stood the take a look at of time.

    The different difference between the three- and six-day variants is that you
    just solely deadlift as soon as per week in the six-day model although you carry out two rounds
    of the routine. Deadlifts tax your nervous system, and
    most of the people benefit from solely doing them once, especially as part of a demanding six-day workout plan for the
    whole body. In the StrengthLog exercise tracker, you’ll
    discover two glorious push pull legs workout
    splits, one for intermediate lifters and one
    for advanced trainees. A place for for many who believe that
    proper diet and intense coaching are all you should construct an amazing physique.

    Our Mass-Attack coaching routine is a 12-week, three-phase
    plan consisting of 4, six, and two weeks, respectively.
    The first section is adhering to a hybrid size/strength routine, one that helps put together your body to endure the stresses to follow.

    In the second part, you’ll be following a plan resembling that of a powerlifter, with a give attention to building raw energy, whereas paying much less consideration to muscular
    hypertrophy (growth). The third section is once again a hybrid, for
    two distinct reasons. One is to reacclimatize
    your physique to the standard bodybuilding program you’ll go back to at the finish of
    the 12-week cycle.
    As An Alternative of thinking about which precise carry
    goes to hit which main muscle teams, I want you to assume extra when it comes to
    movement sorts. If we are in a position to prepare each of the
    most important compound movements in a single efficient workout,
    then we’ll be incorporating the muscles that achieve these movement patterns.
    The following pattern program is an efficient mixture
    of compound and isolation workouts. It will target each the energy and size features of your health stage.
    Alternate between workout A and workout B 3 times every
    week with no much less than in the future off between sessions.

    Aim to rest for 60-to-120 seconds between sets of the core exercises
    and 30-to-45 seconds between units for the accessory exercises.

    For anyone who’s looking to pack on some severe mass,
    one of their top priorities will be to find out what the best
    training methodology is.
    As I previously talked about it’s clever to alternate
    between exercises and not have the same routine. Including
    variability to your exercises prevents your body from getting accustomed
    to them. Thus, preventing you from hitting a plateau and boosting muscle achieve.
    If you’re a newbie, you can see it onerous going to the gym 6 occasions.

    That being mentioned, low-intensity cardio like 20 minutes of motorcycle
    riding, walking, etc. isn’t likely to dent your features all that a lot and
    can be good for coronary heart health and enjoyment all around.
    So, when unsure, at all times err on the facet of too many energy than not sufficient.
    Don’t be surprised if after a heavy deadlift day you
    find yourself wanting to sleep for 10 hours.
    NF Coach Matt recommends the next technique, so lengthy as you additionally know
    there are tradeoffs! Get strong and eat a SLIGHT caloric
    deficit whereas consuming sufficient protein every single
    day. However, some folks may find it tough to get that right degree of “challenge” with sure bodyweight movements.
    You could have to eat at times whenever you don’t really feel all that hungry.

    They engage multiple muscle groups and promote total
    power. Let’s focus on the benefits of total physique workouts to
    see why they’re so beneficial in case your fitness
    aim is constructing lean muscle mass. This superior workout plan is created to intensely target your muscular tissues four instances a week and then present sufficient time for muscle development to happen. At the tip of each exercise you can add in a couple of sets of isolated workout routines should you like, nevertheless it’s not required by
    the program. Eating for muscle gain requires enough protein and calorie
    intakes to drive development. Keep Away From consuming greater than 300–500 further
    calories per day to attenuate features in body fat.
    All programs are available in our app StrengthLog – obtain it right here for iOS or right here for Android.
    They help with muscle inflammation, improve recovery time, and create
    an anabolic surroundings on your muscular tissues via mTOR
    pathways. I even have written an in-depth article about how
    omega three fatty acids enhance muscle growth. This science-base workout plan is designed for one of the best muscle and strength gains.
    Assuming you’re performing three working units
    per train, limit your complete mixed compound and isolation movement exercises to 5–7 actions per workout.

    Nonetheless, you’ll not lockout at the prime of every rep.
    Locking out offers you with a mini pause at the high of each rep.

    That just isn’t what we want. Stopping simply short of lockout and going straight into the next rep will keep the
    strain on your thighs. That will provide your physique with 48 hours to relaxation, recover and grow between every training session.
    That’s essential with a high-volume, high-frequency exercise routine like a push pull legs cut
    up. As An Alternative of getting worn down, you constantly get larger and stronger.
    Both routines supply built-in progression within the form of percentage-based
    1RM training in the squat, deadlift, and bench press.

    Non-training days require slightly larger fat as there might be less
    want for carbs. If your physique responds well to fats go for
    the higher finish of the ranges prescribed under and vice versa
    if it performs better on carbs. You will discover ways to measure progress
    and respond to plateaus, so you can proceed to enhance nicely past Week 12.

    Exercise splits vary in frequency, depth, and recovery calls for.
    Push/Pull/Legs balances frequency and restoration nicely,
    while Bro Splits enable high-volume concentrate on particular person muscle teams but with lower frequency.

    Energy, Rep Range and Shock (PRRS) was constructed by
    “Natural Freak” Eric Broser. PRRS training is a great program for intermediates and superior lifters.
    Each acronym stands for a different protocol for every workout.
    Energy stands for a more compound movements accomplished in a
    power rep vary. Rep Vary is more a typical bodybuilding kind exercise and Shock exercises are one in their own.
    Shock exercises utilize any type of shocking principle, primarily supersets for
    the same bodypart. In addition every acronym uses totally different exercise tempos which may enhance your time beneath tension.
    The No. 1 habit to break if you’re trying to improve muscle mass is skipping post-workout
    nutrition. Forward we’ll clarify why, along with other tricks to begin doing
    to help muscle development. However there’s one habit I often see athletes and energetic folks neglecting,
    and it doesn’t require fancy fitness center equipment or choking hazards.
    Take lean physique weight in pounds and multiply by 1.zero
    to calculate daily protein consumption in grams. This amount should stay fixed
    on coaching and non-training days. So our man with
    180 kilos of lean body mass ought to devour 200g of protein every day.
    Multiply this quantity by 4 to calculate how many calories you will derive from protein, so the 180-pound male
    would get 800 cal.

    References:

    is growth Hormone a steroid hormone (jsfiddle.net)

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