BuffBook: The Science of Size
A comprehensive, science-based guide to muscle hypertrophy and resistance training.
Why BuffBook?
The fitness industry is full of recycled routines and “bro-science.” BuffBook bridges the gap between complex exercise physiology and practical gym application. We rely on the hierarchy of evidence to deliver a system that works.
This book is grounded in peer-reviewed research. When a study is referenced, you’ll find its PMID (PubMed ID) so you can verify the science yourself.
What You Will Learn
Foundation & Mechanisms
- Introduction: State of the Industry: Defining true myofibrillar growth versus temporary cell swelling.
- Chapter 1: The Science of Size: Understand the biological machinery—from mechanotransduction to mTORC1 and satellite cells.
- Chapter 2: The True Drivers vs. The Myths: Discover why mechanical tension is the non-negotiable trigger, and why metabolic stress and muscle damage are red herrings.
Application & Specificity
- Chapter 3: The Specificity of Hypertrophy: Regional growth, neuromechanical matching, and the role of contraction types.
- Chapter 4: Exercise Selection & Equipment: How to evaluate exercises based on stability, loadability, and resistance profiles (free weights vs. machines).
Programming & Practice
- Chapter 5: Programming the Variables: Mastering the dose: intensity (RIR/RPE), volume (4-12 sets), rep ranges, ROM, frequency, sequencing, and progressive overload.
- Chapter 6: From Plan to Practice: Designing your mesocycle, auto-regulation, handling plateaus, and a complete Upper/Lower program example.
Nutrition
- Chapter 7: Nutrition: Understanding the fundamentals of nutrition and its role in muscle growth and fat loss, supplements, healthy lifestyle habits, and how to use them to your advantage.
Quick Reference
- Glossary of Key Terms: Concise definitions for every scientific and practical term used in this book.
“The goal of programming is straightforward: get stronger on the right exercises, consistently, over a long period of time.”