buffroTraining guides
Practical guides to planning, logging, and making progress in the gym.
Push Pull Legs (PPL): The Complete Routine
The full push/pull/legs split explained, 3-day and 6-day versions with exact exercises, sets, and reps, plus how to progress.
9 min read · Buffro Editorial TeamProgressive Overload: The Only Rule That Matters
What progressive overload actually means and five concrete ways to apply it, with numbers, not slogans.
7 min read · Buffro Editorial Team
How Many Sets Per Muscle Group Per Week?
A practical, evidence-led guide to weekly sets per muscle: count direct and indirect work, choose a starting range, and adjust from recovery and progress.
12 min read · Buffro Editorial TeamBeginner Gym Workout Plan: Your First 4 Weeks
A simple 3-day full-body plan for your first month in the gym, exact exercises, sets, reps, and how to add weight.
8 min read · Buffro Editorial Team
How Long to Rest Between Sets
Evidence-led rest times for strength and muscle growth, including practical guidance for pull-ups, lateral raises, compounds, and isolation work.
10 min read · Buffro Editorial TeamCutting vs Bulking: Which First, and How
How to decide whether to cut or bulk, set your calories for either, and avoid the classic mistakes in both directions.
7 min read · Buffro Editorial TeamHow to Track Your Workouts (and Why It Works)
Lifters who track progress faster. What to log, what to skip, and how notebook, spreadsheet, and app tracking compare.
6 min read · Buffro Editorial TeamThe Best Workout Split for Your Schedule
Training 2, 3, 4, 5, or 6 days a week? Here's the split that fits each schedule, with weekly layouts.
7 min read · Buffro Editorial Team