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I've been looking into adjustable gas as well. How beneficial is it with a regular, full auto BCG and buffer? And is it possible to use a regular BCG with a lighter buffer - or if you go lightweight, you need to go lightweight for everything?
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Any system you choose will be smoother and have the greatest effect on felt recoil if you tune the system with a good comp/muzzle brake and an adjustable gas block and use a light weight BCG.
I use the JP SCS, JP LMOS and a SLR adjustable gas block and once I dialed it all in with the loads I shoot, it's incredibly smooth and tame.
Any one of these components can help but with them all working together you'll see the maximum effect.
I've been looking into adjustable gas as well. How beneficial is it with a regular, full auto BCG and buffer? And is it possible to use a regular BCG with a lighter buffer - or if you go lightweight, you need to go lightweight for everything?
No you don't have to go light weight anything.
It all depends on how much you want to invest in making your rifle softer shooting. At the end of the day that's a personal preference. How much recoil can you tolerate?
What are you using this rifle for?
From a competition perspective, a shooter wants to tune the rifle so the sight picture is disturbed as little as possible. That's allows for faster follow up shots and transitions to the next target.
An adjustable gas block alone will simply allow you to dial down an over gassed rifle so the buffer and spring are not bottoming out hard in the receiver extension.
Light weight BCG reduces the reciprocating mass as well as a lighter buffer weight. When the BCG cycles you feel the rearward hit and then the impact when it returns.
The cheapest route is a good muzzle brake with an adjustable gas block and a half dozen buffer springs, for trial and error.
You dial down the gas so the rifle will just lock back on an empty mag and then you clip off spring coils, one at a time, until the rifle is on the edge of not returning to battery. ( fire one, clip a coil, etc) You then add one coil back and trim a new spring to that length. Buffer springs are like $3 apiece so buy plenty.
You want enough gas to cycle the action and enough spring pressure to reliably return the BCG to full battery on a full mag.
Keep in mind its a balance, by tuning a rifle to shoot softer you're also making it more finicky on what ammo will make it run with 100% reliability.
So, if you're shooting a wide variety of ammo a tuned/balanced rifle may not function reliably with all of it.