Simon Shawcross is the founder of HITuni and has been a personal trainer since 1999. He is a respected author and speaker on the topics of exercise and wellbeing, with a core focus on communicating the value of strength training for everyone.
In this course, Simon introduces No External Load Training (NXL), a highly effective method of resistance training that doesn’t require the use of any weights or exercise equipment. It includes a thorough examination of the scientific papers that has led researchers to state no load training can be “equally effective to improve muscular size and functionality”, when compared to training with weights and other traditional sources of resistance.
The course extracts the fundamentals required, and provides a detailed blueprint to make the NXL protocol work for you. 20 key NXL exercises are presented that target the muscles of the entire body from largest to smallest, and the course outlines 6 fullbody NXL routines for your immediate use.
At the end of the NXL course, you will have the opportunity to have a video-call consultation with Simon Shawcross and the option to submit a video of your own NXL workout for personalized feedback. If you do submit a video, you will be eligible to receive a HITuni Certificate of Completion.
Note that this is a single-user license for one person.More information
|Get started with NXL Training|
|Get to know your Instructor and how to use the site||00:08:45|
|Introduction to No Load Resistance Training||00:09:23|
|The Science of No Load Training|
|The Research Behind No Load Resistance Training||00:16:45|
|When to use NXL Training and Practical Considerations|
|Advantages and Challenges of NXL Training||00:12:00|
|How to Overcome Potential Challenges of NXL Training||00:10:04|
|When to use No Load Training||00:16:33|
|How to Apply NXL Training|
|How to Perform No Load Training||00:18:08|
|Electromyography (EMG) Amplitude and Time Under Tension||00:10:52|
|Tempo, Repetitions, MMF and Warm-Up Considerations||00:15:06|
|Routines and Frequency||00:14:13|
|Effort and Progressive Overload||00:13:11|
|NXL Exercise Demonstrations and Routines|
|NXL Exercises that target the Hips and Legs||00:24:43|
|NXL Exercises that target the Shoulder, Chest and Upper Back||00:24:02|
|NXL Exercises that target the Waist||00:14:03|
|NXL Exercises that target the Arm||00:10:06|
|NXL Exercises that target the Neck||00:13:35|
|NXL Recommended Routines||00:04:00|
|Optional NXL Training Assignment||01:02:02|
|Next steps after your NXL course||00:01:12|
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