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Generally you'll need either an H2 or H3 for most super safety and FRT setups. Depending on the barrel length, caliber, and gas system- an H3 may have trouble cycling. But a minimum weight of H2 is recommended.
Doesn’t that really depend on barrel length and gas system? For me, I have a 10.5” upper, I installed a seekins precision adjustable gas block, a spikes tactical H3 buffer (WITH sliding weights) and a springco red spring. Also running a YHM turbo T3 can, main reason for the adjustable gas block. But with my 10.5” upper, the H3 with sliding weights, and the red Sprinco spring was the way to go. No issues. Unless you’re using .223 ammo. 5.56 ammo is the only way to go to get them to run the way they should. Hope this helps. Watch Juicey Media YouTube video on tuning your get trigger. GREAT video on dialing in your frt.