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Evidence-Based Training

The science of getting bigger.

A free, peer-reviewed and opinionated guide to muscle hypertrophy. No supplements to sell, no program to shill. You'll learn the science and how to use it.

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What's inside

The curriculum is structured into 8 comprehensive chapters. We begin with the fundamental biology and basic physiology of muscle growth, ensuring you understand the mechanisms behind hypertrophy. From there, we transition into highly practical applications, detailing specific programming strategies, exercise selection, and evidence-based nutrition protocols to maximize your results.

CH. 00
State of the Industry Why the fitness industry keeps failing you — and how peer-reviewed science changes everything. Read →
CH. 01
The Science of Size Mechanotransduction, mTORC1, ribosomes, satellite cells. The actual biology of muscle growth. Read →
CH. 02
True Drivers vs. Myths Mechanical tension is the only thing that matters. Metabolic stress and muscle damage are distractions. Read →
CH. 03
Specificity of Hypertrophy Regional growth, neuromechanical matching, contraction types, and fiber type recruitment. Read →
CH. 04
Exercise Selection Evaluate exercises on stability, loadability, and resistance profiles. Build your optimal menu. Read →
CH. 05
Programming Variables Intensity (RIR/RPE), volume landmarks, rep ranges, ROM, frequency, and progressive overload. Read →
CH. 06
Plan to Practice Mesocycles, auto-regulation, handling plateaus, deloads, and complete program templates. Read →
CH. 07
Nutrition Calories, macros, body composition phases, the supplements that actually work, and the myths. Read →
Why BuffBook

Built differently.

Evidence

Every claim is grounded in peer-reviewed research. We cite primary sources, not YouTube channels or bro-science forums.

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Experience

Built upon years of in-the-trenches training. We balance scientific literature with practical knowledge of what actually produces results.

Coaching

Translating theory into practice. We provide actionable advice refined through coaching countless clients through plateaus and progression.

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Custom Plans

Want someone to do the thinking?

BuffBook will always be free. But if you'd rather skip the learning curve and just follow a plan built for you - that option exists.

The Curriculum
Everything you need to build an effective training program — the science, the rationale, and the practical application. Read it, understand it, apply it yourself.
  • Full evidence-based curriculum
  • 100+ pages, fully searchable
  • Chapter exercises and frameworks
  • No account or credit card required
Start reading — it's free
"The goal of programming is straightforward: get stronger on the right exercises, consistently, over a long period of time."

— BuffBook, Chapter 6