Transmission is a decent client (if you are running Linux I'd recommend looking at Deluge first), here's a quick guide on getting it up and running.
You will get this message the first time running Transmission.
Go to Edit > Preferences. You can make your settings for the "Torrents" tab suite your needs, nothing needs to be done here though.
Click on the Speed tab, make your upload limited to 80% of your observed bandwidth.
Click on the Privacy tab, disabled DHT and PEX. If you are only using private torrent sites (which I recommend for safety) PEX won't give you any advantage and DHT will only tie up resources on your router since private sites don't utilize DHT.
Click on the Network tab, set up your port forward and then click Test Port to see if it is forwarded correctly.
If you have a router that supports UPnP, you can use it here and you won't need to manually forward your ports. Some routers don't support UPnP (or they say they do but don't do it very well), so read up before taking the lazy route. My WRT54GL supports it.
Click on the Desktop tab, set them up accordingly.
All done! Happy torreting
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