Episode 142: Strength vs. Hypertrophy Training with Ashleigh VanHouten

To watch this episode and other past episodes, please visit Rachel’s YouTube channel.

To learn more about the Muscle Science For Women program, follow THIS link.

To sign up for Kabuki Education Week, follow THIS link.

In this episode, Ashleigh and I chat about the differences between training for hypertrophy versus training for strength and how to design your fitness goals around them. We also discuss how to safely start back in the gym after an injury, and we discuss the launch of the second round of the Muscle Science For Women program!

“Strength training is focused on getting better and developing more skill while hypertrophy is focused on getting bigger and building more muscle.” Rachel Gregory

“Strength is about efficiency of movement, whereas muscle building is less about the efficiency and more about the actual muscle contraction.” Ashleigh VanHouten

Top Takeaways:

• Muscle Science For Women Program - second launch and how to sign up
• Kabuki Education Week Seminar highlight
• Differences and similarities between building muscle and getting stronger
• Advice for 47 year old women just starting her weight training journey

Show Notes:

• [0:00] Intro to episode trailer 
• [1:00] Welcome back to MetFlex and Chill! Rachel gives listeners a brief intro of guest Ashleigh Vanhouten @themusclemaven    
• [4:00] Announcement! A new round of Muscle Science For Women launching! 
• [5:00] Sign up for the Muscle Science For Women Program at www.metflexlife.com/msw 
• [6:00] Ashleigh gives a breakdown of what you can get out of The Muscle Science for Women Program
• [8:30] Check out some MSW testimonials HERE! 
• [9:00] Differences and similarities between building muscle and getting stronger
• [12:00] Training for strength vs. hypertrophy
• [14:30] “Strength training is focused on getting better and developing more skill while hypertrophy is focused on getting bigger and building more muscle.” Rachel Gregory 
• [15:00] Performing power cleans for strength versus getting enough effective reps for muscle building
• [17:00] “Strength is about efficiency of movement, whereas muscle building is less about the efficiency and more about the actual muscle contraction.” Ashleigh VanHouten
• [27:30] Question: What is your best advice for a 47 year old woman that is just starting out on a weight training journey?
• [33:30] Question: How do I rebuild muscle after illness/injury and muscle wasting?
• [39:30] Question: Why am I shaking super early in a workout?
• [43:30] Kabuki Seminar Jan 9-15th 
• [44:30] Birth Fit 
• [46:00] To check out more about The Muscle Science For Women Program visit www.metflexlife.com/msw
• [46:00]Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner.

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Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge."

Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.

Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility.

You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com 

Social Links:

• Youtube: @rachelgregory
• Instagram: @rachelgregory.cns
• TikTok: @rachelgregory.cns
• Facebook: @metflexlife 

Primary Programs:

• Keto For Women
• Muscle Science For Women