I've been on a strength routine for the past 6 months where I've lost close to 20lbs which was mostly fat. Now I'm looking to pack on them muscles while staying lean which means I'll do a clean bulk. I just need a good routine to support my goal. So obv looking for a hypertrophy routine that is around 5 days a week.

Thanks in advance for ur suggestions

Do an upper/lower split 4 days a week >>>> 5 day isolation.

Consider gvt.

If you're doing a hypertrophy split though you may consider splitting legs/chest/back 2x per week with abs thrown in, some cardio if you need fat loss, and a rest day every 2nd week. Actually, depending on the volume you may want more rest.

Muscle building is simple. There are several different approaches. If you watch Kai he's wildly different in his approach from a lot of guys who came up around the same time.

Bonus hint: biceps and calves recover very quickly, lower back is slowest. So you can do more bicep stuff and less lower back stuff for hyp gains.

relating to DL/lower back. How is hammy recovery relative to other groups? I do squats thursday and DL mondays and my hammys are sore literally 6-7 days a week. They're the only muscle group that stays sore

day 1: chest arms
day 2 : back shoulders
day 3: legs abs calves
day 4: off

repeat

Hammies are weird b/c it's not about the tissue or structure, it's about usage. Our hammies get way less workload than our quads most of the time we're doing bipedal stuff, so they're de-conditioned despite our best efforts and thus they recover more slowly than other muscle groups. That being said, after a while, it should balance out and your soreness shouldn't persist.

If it does, now we enter the domain of something structural, and often it's a case of tightness in the hamstrings; they have long turned tight due to being underworked, under stretched -- or -- your particular physiology may just allow for shorter hammies. Could be related to back, knee, hip stuff, too, even something in your heels.

The way to figure out why your hammies are sore is:

- perform hammy heavy stuff enough that you should be recovering; if you start to recover faster, sweet; if not, time to find out what structural or flexibility element may be restraining you.

If you omit the DLs do your hammies stay sore? I don't normally tell people to take a break fro DLs but it may help you figure out what's going on. DLs should feel more worked by DLs, but I'm curious if squats are playing into it or not. They should to some extent, but not to an overwhelming extent. If your hammies are getting sore after squats but not DLs over a few weeks, get thee to a chiro/osteo/dr/yogi or something until you find out what's going on

For me hamstring recovery has a lot to do with doing other exercises. If I just sit in front of my computer all day long they don't recover, whereas if I do light DL's (50% of 1RPM~) or generic squat movements they're good to go multiple days earlier.

There's a good point in there: sitting is terrible for hamstring recovery.

If you're into myofascial release techniques, that's a road to a speedier recovery.

Pm tosiriak or we his name is

Good info Rew.

I think what it comes down to is my hammys are sore from DLs mondays because of being used to lift heavy and a lot. They're being used for strength gain and are sore after. Typical stuff. Usually 2-3 days. Right about the time they are recovered I do squats which makes a different part of the hammy sore.

DL makes my biceps femoris more sore where as squats make my semimembranosus and semitendinsus sore. I think the biggest reason why squats make them sore, and you brought it up, is mobility. I do deep high bar squats and I'm right at the end of my mobility so they're being stretched out keeping them sore for several days, and I also do BB lunges, which then rolls right back around to DL day. I think they were more sore the last couple weeks because I spent a fair bit of time off work over christmas and was otherwise being a lazy piece of shit which slowed recovery

That said, my hammys have always gotten fairly sore after DLs and squats. For reference, and this is without a doubt part of why they're sore all the time, when I do DLs I do 8 sets of 8-10 reps so the volume is high. Same for squats. 8 sets of 8-10.

MY last DL day before this deload week looked like this for reference
warmup (bunch of shit opening hips and warming legs, back and shoulders up, and a 1km jog etc)
2x10x135
1x10x225
4x8x315
1x15x225

Now that I've hit 315 and will be going beyond, I'll probably be doing a short 4-6 rep set at 275 in there as well. I'm always adding volume and weight to keep up with progression so my body is always being pushed hard so it never gets a chance to get accustomed to a workout. It's why I see good gains in the gym