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JASON LUCERO (ONLINE COACH)

@trainwithjay19

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Austin, TX.📍
Online Coach.
Bachelors in Exercise Sports Science.
NASM CPT.
Education & application.
1 on 1 & Group training.
DM for Inquiries 📧
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Growth lives outside your comfort zone, and I’m stepping out in every area of my life. A business coach who stretches my vision. A trainer who raises my limits. Masterminds that sharpen my thinking. A marathon that tests my endurance. President’s Club pushing me to new heights. Every boundary I push expands what I’m capable of. Where are you stepping outside your comfort zone right now, and what’s it teaching you?
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3 years training with @trainwithjay19 3 days a week. No excuses. This is what consistency looks like, showing up at 5 AM when no one’s watching, eating enough protein, lifting heavy, and trusting the process even when progress feels slow. No magic pill. No shortcut. Just discipline, time, and showing up. If you’re waiting for the “perfect time” to start, this is your sign. đŸ’ȘđŸœ
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What’s standing between you and what you want to achieve??!? When we think about our dreams and goals, it all comes down to this question. “What do I have to do to achieve and maintain that?” Easiest way to understand what that is. Find someone who’s achieved it and hire, mentor, talk to them!! They have the blueprint. Strength trainer: best in the business @trainwithjay19 Business Coach: best in the business @danmartell Are you investing in coaches, mentors, trainers to achieve and maintain your goals? If not, why? #growthmindset #accountability # invest in yourself #achievesuccess #mentorship
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HOW TO DO A QUAD FOCUSED LUNGE đŸ’„ 1. Get those knees over the toes at the bottom of the movement (don’t have the ROM? Work on what you have, slowly progress) 2. Torso stays a bit more upright 3. Shorten your stride 4. Think more “squat,” less “lunge.” 5. Control the load. The most ROM you can get while still controlling the weight. Watch them quads blow up with these cues đŸ’„
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Somewhere between science based & bro science. Seriously though. Once you learn how to “feel” the specific muscle your targeting, the potential for growth will compound. Don’t just “move” the weight unless you’re training for strength or power.
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LOAD your rear delts đŸ’„ One of the limiting factors of rear delt movement is the inability to actually load. This movement helps with that a ton but with that being said it needs to be done properly in order to avoid injury. SETUP IS KEY🔑 Watch the video for a full instructional on how to get through this movement safely & effectively. I’ll throw this in one time a week for 3-4 sets. For smaller muscles I enjoy the 12+ rep range. Now watch your rear Delts blow up đŸ”„ It’s funny what happens when “science based” and “application” meet in the middle. Results. Either extreme is losing because they’re not open to new ideas.
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If it works, it works đŸ€·đŸ»â€â™‚ïž Definitely not a typical looking movement that doesn’t follow the typical set of rear delt “rules.” But that’s the thing about movement & fitness. It’s really all a grey area. Some things will work for you, some things won’t. It’s all subjective to user. Find the ones that work well for you & hammer them. Personally I don’t think I’ve ever gotten as much rear delt activation with anything else.
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Full leg day🔋 7 total movements. 2 Prime movements 2 Compunds (1 bilat, 1 uni) 3 Accessories All sets taken within 1-2 of failure. Well balanced. High level intention.
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Simple. Effective. Deadlift: 3x6-8 Pull ups: 3x8-10 High row: 3x10-12 Done ✅✅✅
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“Optimal” or “Application” Theres so much back and forth between the people who ONLY use “studies” but have never lifted a weight in their life & the “experienced trainer” who has never read a book in his life. Why not walk the line between both, because there is value on each side. Use the knowledge & test through application. Find out what works best for YOU. Don’t let too much info paralyze you into doing nothing. Just take action! Some might call it: “fuck around and find out.”
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Coaching hat “on.” đŸ‘·đŸ»â€â™‚ïž
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BETTER FLYS = BIGGER CHEST đŸ’ȘđŸœ I see so many people doing chess flys the wrong way. It’s super easy to injure your shoulders or not even use the chest while doing a fly movement but the good thing is that small changes will make a huge difference. Here’s a few tips to help you out! ✅Keep the chest tall the entire way through. From beginning to end if your shoulders are rounding, you’re probably not using the chest and the weight is too heavy. ✅Drop the weight! You’re not a powerlifter, for the context of hypertrophy (building muscle.) Like mentioned in the previous bullet, if the weight is too heavy, you probably can control the weight, which means you’re likely not using the chest. ✅Fully stretch and Fully contract. Both parts of the movement are equally important. Full ROM. ✅Think about bringing the biceps together even though they will never touch, that will give you the right idea of how to contract your chest. ✅Fight gravity, take your time on the eccentric portion of the movement. ✅TRAIN WITH INTENTION & PURPOSE. ✅⚠ *This one is subjective* For me personally I will always use a machine/cable over a DB. It’s easy to do the fly movement incorrectly. So I would much rather have a consistent resistance profile and stability instead of putting my shoulders in the compromise position with a dumbbell. The more you know. 🔋 Share, comment, & like if this helps you out. @trainwithjay19
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