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Video Lectures

With Simon Shawcross presenting all the key concepts of NXL training and essential factors for you to be able to apply it successfully



A total of 30 videos with accompanying written notes and images totalling over 4 hours of value-packed content



Video demonstrations of all the recommended NXL exercises, shot from multiple angles, with audio; super easy to follow and learn from


Fullbody Routines

With guidelines on how to apply them anywhere, anytime with no exercise equipment whatsoever!

What is NXL Training?

NXL training is a method of training the musculoskeletal system without any exercise equipment required at all.

Research has demonstrated that it is capable of stimulating hypertrophy to a similar extent as traditional resistance training.

For stimulating muscular adaptations effort is key, not load. NXL training is a refined and effective protocol that takes full advantage of this factor.

A fundamental definition of NXL Training: performing maximal contractions with a muscle group, through its joint's full range of motion, without the use of an external load.

NXL training provides a high effort stimulus that stimulates muscle growth via mechanotransduction. When effort level is high during NXL exercise, muscle activation is high and then mechanotransduction and muscle growth can occur, even though no load has been used to bring it about.

NXL training stimulates high levels of muscular activation without the use of weights, bands or even bodyweight. Effort is key, not load.

Recent research has shown that NXL training can be “equally effective to improve muscular size and functionality”, when compared to training with weights and other traditional sources of resistance.

At the end of both a traditionally loaded set and an NXL set, a similar amount and type of motor units and muscle fibers will have been recruited. In effect, the stimulus will be very similar and the results of the stimulus therefore, also similar.

For the average individual performing NXL training with maximal contractions, NXL is like using a load representative as 60% of a 1RM. This is a load that could typically be used to bring about muscular failure in 60-80 seconds of time under tension.



Bodyweight training, which of course relies on the load of the body to provide resistance. NXL training does not even require the load of the body. NXL techniques however, can be applied to bodyweight exercises to enhance the utility and long-term effectiveness of bodyweight training.

Isometric exercise (i.e. muscular contractions where no movement takes place). This is not the case with NXL exercise as you are maximally contracting through a muscle’s full range of motion.

Low-effort exercise. Despite the fact no external loads are used, NXL exercise is high-effort or high intensity exercise and needs to be performed in a high effort manner to stimulate optimal physical transformation.

How it works

7 NXL exercises per routine

10-30 minutes per workout

1-3x times per week

Ultimate mind and muscle synergy

No equipment required, your body is your gym


Pure, focused connection with your muscular contractions and joint actions drives the effectiveness of NXL exercise.

NXL training helps reconnect you with your joints and muscles and takes you deep into the experience of powering their movements and contractions maximally. Without an external load to rely on, your focus needs to be in your muscles: NXL is mind, nervous system and muscular synergy.

This course teaches you how to perform NXL correctly from the ground level up, developing an understanding and appreciation of the joint action potentials and the muscular contractions that control them.

You are no longer limited by the set movement path of a machine or the uneven strength curves associated with free weights, resistance bands and bodyweight exercise. You are free to apply maximal contractions through a joint's full range of movement and when useful, multiple planes, even in the same set.

The 20 NXL exercises presented in this course take this freedom fully into account to your advantage.

NXL training is the ultimate in efficiency. Unlike all forms of traditional resistance training, during an NXL exercise muscles on both side of a joint are targeted and stimulated in one exercise.

For example, the research shows that when you perform an NXL biceps exercise correctly, the triceps muscles are activated to the exact same degree as the biceps itself. The same applies to all NXL exercises.

This means that your workout consisting of 7 NXL exercises is the equivalent of a traditional resistance training workout consisting of 14 exercises.

Fullbody NXL workouts can be 10-30 minutes in length, and are best performed 1-3x per week: to suit you.

Even if you have access to the finest equipment in the world, or to a great rack and free weights set up, it can still be highly valuable for you to do NXL training for a period of time or to rotate NXL workouts in with your traditional loaded routines. It is another highly viable method of working your muscles without restriction.

During an NXL biceps curl, the triceps muscle is activated to the exact same degree as the biceps itself.

Bodyweight squats can be too easy to be effective at stimulating gains. You can fix this with NXL application.

Without an external load to rely on, your focus is purely on your muscles. For example: during Phase 1 of the fly/row: pecs & anterior deltoids.

From the largest to the smallest muscle groups. The 20 NXL exercises presented in this course, target the muscles of the entire body, neck included.

This course is for you if:

You want to enjoy a zen/minimalist approach to resistance training: gaining mastery of pure: brain, nervous system, muscle tissue synergy.
You want to be able to exercise anytime, anywhere with optimal intensity and without the need for equipment.
You can’t always get to the gym or simply don’t enjoy the gym environment.
You want to ditch the need for exercise equipment taking up precious space in your home.
You are a personal trainer who offers online virtual training to clients all over the globe. The NXL protocol is always valuable, even more so during times of stay-in-place and governmental lockdown orders.
You are a facility owner who needs an effective protocol to service clients who are reluctant or hesitant to come back to your physical facility after the Covid-19 pandemic.
You are a facility owner or personal trainer with a moderate amount of equipment, NXL training will enable you to efficiently fill the gaps without the expense of purchasing more equipment or moving to a location with more space.
You value strong, capable muscles and flexibility.

What you will learn

This value-packed NXL Training course is $129 and will teach you:

1    What NXL exercise is

2    How to perform NXL exercise

3    What exercise science research has discovered about No Load Training over the last 5 years

4    How NXL exercise can be twice as efficient as traditional resistance training

5    How to focus mentally and what to focus on to get the most out of NXL training

6    What electromyography (EMG) tells us about NXL repetitions and time under tension

7    What velocity or tempo is best to perform NXL exercises with

8    How to ensure your effort level is high enough during NXL training to stimulate the results you want

9    20 key NXL exercises that cover every major muscle group (and joint action) in the body

10    6 fundamental Full-body NXL routines

Course overview

Here is a brief description of the course structure:

In this module you will learn exactly what NXL training is and how it works. You will also gain an overview of the critical factors for performing it successfully... and how to avoid the common mistakes those new to NXL training often make.

In this module we will look at the scientific research that has focused specifically on no-load resistance training. You will get a clear understanding of what the research has shown over the last 4 years. We include an in-depth breakdown of three key research papers to extract the underlying principles of NXL training.

In this module we detail the advantages of using NXL training. How to successfully apply NXL as your standalone resistance training discipline, as well as alternatively, different strategies for combining and intermeshing NXL along with traditional forms of resistance training.

You will also learn about the core NXL factors of; efficiency, mental focus, internal focus, applying maximal contractions, appropriate perceived exertion levels and how to track strength increases.

Personal trainers and facility owners will also benefit from the detailing of when and how to apply NXL exercise with clients.

In this module we get super practical.

You will learn exactly how to perform NXL Training, including understanding the key similarities and differences between performing NXL and traditional resistance training. Which muscle groups to focus on during specific exercises and which not to. How to exploit the freedom of movement that NXL allows whilst adhering to appropriate joint actions and biomechanic principles. How to breathe during NXL exercise. And building the practice to get it right at the outset.

You will gain a strong understanding of what the research into EMG amplitude during No Load training tells us about peak and mean muscle activation. And how this informs us of how to perform NXL, including the appropriate Time Under Tension window for optimal results.

You will also learn what the research has shown about optimal velocity/tempo during NXL training. We clearly lay out repetition goals and detail how to decide when to end each set. You will also understand when warm-up repetitions may be useful and exactly how to apply them.

You will learn how the recommended full-body routines are structured and the various approaches to applying them, including how to decide on a frequency that will work best for you.

We will show you how to make the most of tapping into maximal contractions and how to gauge your effort level during NXL sets.

How progressive overload applies to NXL training and how to dial in your performance from the outset.

Thorough video demonstrations of each of the 20 NXL exercises, shot from multiple angles, with audio guidance and instruction, this will cement your understanding of exactly how to apply NXL exercises for every bodypart. Exercises are split into the following categories, for your convenience:
- Hip and Leg
- Shoulder, Chest and Upper Back
- Waist
- Arm
- Neck
The 6 Recommended NXL Routines are also fully presented in this module, for you to get started today.

At the end of the course you have the option of submitting a video of yourself performing an NXL workout, for analysis and personal feedback, to ensure you are optimising your workouts. If you choose to submit a video, you will be eligible to receive a HITuni Certificate of Completion. This is highly recommended for all NXL course students, and is considered essential for any personal trainers who complete the course.

On completion of the course you will have the opportunity to have a 30-minute video-call consultation with Simon Shawcross at no extra cost.


Why would a facility/personal trainer want to offer NXL training?


If you are a personal trainer who offers online virtual training, you will need (at least sometimes) a protocol that doesn’t rely on the client having any resistance training exercise equipment to hand. And with NXL you won’t have to ask these clients to use often inadequate sources of resistance such as milk bottles, wine bottles and the like. NXL exercise is a fantastic option for online training, making for great workouts that trainers can instruct remotely with clients.


When stay-in-place, lockdown orders or other public health legislation (such as during the Covid-19 pandemic) means that your facility has to temporarily close you can use NXL virtual workouts as an alternative with your clients until your facility can open once again.


If you don’t have machines or equipment that adequately address certain muscle groups, or joint actions you can add NXL exercises to your machine-centric routines to round them out.


If you are using bodyweight exercises with a client, but some bodyweight exercises are too easy or too hard you can replace those specific bodyweight exercises with NXL exercises for the relevant muscle groups. E.g. squats may be too easy and chins may be too hard for a client, you can fix this with NXL application.


If a client is new to resistance training and they are at all concerned or fearful of using weights, starting out by teaching them some NXL exercises will help to build both understanding of muscular effort and confidence at the same time.


If a client has sustained an injury, NXL exercises can make for a great workout adaptation. If the client is unable to exercise one limb, you can still train the other side unilaterally. And when they are ready to start training the side that has recovered from injury, you can apply a level of contraction effort and range of motion that is appropriate for both sides bilaterally with NXL exercises.


If a client can only afford, or can only make time, to come to you once a week or less, you can teach them an NXL routine to perform themselves at home, in between their in-facility workouts with you.


If a client is going away travelling on business or vacation or won’t be seeing you in person for an extended period of time you can teach them an NXL routine to perform whilst they are away to avoid detraining and ensure the exercise habit remains firm.


Your Instructor: Simon Shawcross

Simon is the founder of HITuni.com, the world-leading provider of online courses specializing in High Intensity Resistance Training, with students in over 30 countries.

He has 20 years’ experience as personal trainer to clients ranging from entrepreneurs and business professionals to athletes, actors, and singers.

Simon is passionate about helping people achieve their genetic potential via exercise, nutrition and wellbeing strategies.

Do you have a question? Ask away.