Rate of Gain (RoG)
Rate of Gain (RoG) is the planned weekly weight increase during a bulk. Proven sweet spot for hardgainers: +0.25–0.5 %/week. This maximizes contractile muscle with minimal fat — within Clean Bulk or Lean Surplus, and clearly opposed to Dirty Bulk.
What does “Rate of Gain” mean?
Quick Definition RoG specifies how fast your bodyweight should rise during a bulk — relative to your current weight. Too high and you mostly gain fat & water; too low and you leave progress on the table. The sweet spot for most hardgainers is +0.25–0.5 % per week.
Why does RoG matter?
- Muscle > Fat: controlled gain beats “eat everything” (see Food Hygiene).
- Planning: a clear weekly target simplifies macro and calorie adjustments.
- Performance anchor: progress aligns with strength & volume (MEV, SRA).
Recommended target ranges
- Standard: +0.25–0.5 %/week (hardgainer baseline)
- Conservative: +0.25 %/week for very low fat tolerance or technique blocks
- Sport off-season: up to ~+0.6 %/week possible — keep tight monitoring
Practice & Monitoring
- Determine base: track intake & weight for 10–14 days → Maintenance Calories.
- Set surplus: maintenance +250–400 kcal to start (adjust by RoG & performance).
- Measurement method: 7-day average bodyweight, daily after waking (same setup).
- Performance markers: progress at RPE/RIR, measurements, pumps, recovery (SRA).
- Daily life: keep activity steady (NEAT), and protect sleep & stress.
Adjusting RoG — decision logic
- Below target: RoG < range for ≥ 2 weeks → add +100–150 kcal/day.
- Above target: RoG > range for ≥ 2 weeks or fat markers rising → subtract −100–150 kcal/day.
- Stall despite calories: check training volume/technique (MEV, SRA), set protein 1.8–2.2 g/kg (see Leucine Threshold).
Common mistakes
- Weekend “bulks” instead of a consistent surplus → erratic RoG.
- No averages (only single-day weigh-ins) → misreading water/glycogen.
- Ignoring quality → see Food Hygiene and Clean Bulk.
RoG in the system
Lean Surplus primarily defines the amount of surplus. Clean Bulk adds the quality dimension (food choices, Food Hygiene). RoG is the outcome metric showing whether amount & quality are dialed in — and it stands in contrast to Dirty Bulk.
“You have to get fat to gain muscle”
Wrong. The solution is Lean Surplus instead of Dirty Bulk: smart calories, clean macros, Food Hygiene & monitoring. Read the article: Myth Busting – Myth #5.