Roger “Rock” Lockridge

Roger “Rock” Lockridge
Quick Stats
Hardgainer and veteran fitness writer Roger "Rock" Lockridge started training in 1999, and has been featured in numerous publications and fitness sites.

Roger "Rock" Lockridge is from Lewisburg, WV and has been involved in the fitness industry since 2002. He started training in 1999 and is known for his "hardgainer" success story. He became a personal trainer and fitness instructor at a local gym and directly helped over 500 clients achieve personal success. He also worked at a supplement store for two years where he advised customers about nutrition and supplementation needs.

He has been writing professionally since 2009 and has been featured in numerous print and online platforms. He has contributed to Muscle and Strength since 2015. Aside from his writing, Lockridge also is a speaker and advocate for survivors of child abuse and domestic violence.

He currently lives in West Virginia with his wife and son. You can follow him on Instagram @rocklockridge and Twitter @RockLockridge.

Roger “Rock” Lockridge's Content

Fit man foam rolling in the gym.
In this article, you'll learn what active recovery is and why it's important for achieving your fitness goals. Plus 3 effective workouts to try on your next rest day.
544 Reads 0 Comments
Muscular man wearing a black tank top doing cable tricep push downs.
This 4 day workout will help you stretch sleeves, build mass, and bump up that number on the scale. You'll also learn about proper nutrition for your mass building goals.
126.3K Reads 38 Comments
Lean woman doing a dumbbell row in the gym.
Transform yourself in as little as 45 minutes! This 8-week full body workout routine is designed for women who want to tone their bodies while growing their glutes.
93.3K Reads 6 Comments
Muscular man doing cardio on the stair master at the gym.
In this article you'll learn what Zone 2 is, how it can help you, and how you can implement it into your personal plan to help you make the most out of your cardio sessions.
19.4K Reads 3 Comments
Fit woman doing dumbbell exercises in the gym.
This 4-day workout plan combines weight training and cardio to help you get leaner! Each day is separated into upper and lower body sessions with core work mixed into both.
277.5K Reads 79 Comments
Strong latino man doing barbell back squats in the gym.
If you have a rack, bar, and plates, then you have the tools necessary to train. These two full-body programs can help you achieve personal fitness success.
12.6K Reads 2 Comments
Muscular man wearing a black tank top doing shoulder presses in the gym
Build total body strength with this 5-day strength-building program! You’re going to train five days a week and should be in and out of the gym in less than an hour.
427.8K Reads 76 Comments
Shirtless fit man doing abdominal work in his living room.
Lacking gym equipment? Don't let that stop you from making gains. These home gym hacks can help you expand your home training options.
7.5K Reads 0 Comments
Front shot of a lean male athlete holding a medicine ball in the gym.
When combined with proper diet and training, these key supplements can help you break that physique plateau or finally help you achieve your weight loss goals.
37.5K Reads 0 Comments
Fit man pouring protein powder into a shaker at the gym.
When it comes to nutrition, knowing what not to do is just as important as knowing what you should do. Skip these food habits so you can reach your goals.
20.5K Reads 0 Comments
Shirtless muscular man making a post-workout protein shake outside.
Proper supplementation can be the secret weapon that makes your goals a reality. These supplements are backed by research and shown to help you reach your muscle building goals.
42.2K Reads 1 Comment
African American muscular man wearing an orange tank top doing cardio on the treadmill
In this article you'll learn what the research shows regarding fasted cardio and fat loss loss. Hint: it could be a useful tool to help you reach your goals.
11.3K Reads 0 Comments
Fit female preparing a protein shake in her kitchen
Pre and post workout nutrition is not only about consuming the right nutrients, but also about timing. Learn what the research shows regarding nutrient timing for optimal performance and recovery.
6.9K Reads 0 Comments
Muscular man wearing a yellow tank top holding dumbbells in the gym.
One of the most frequently asked questions we receive is, "What program should I move to after I finish my current programming cycle?" This step-by-step guide will help answer that.
56.7K Reads 10 Comments
Shirtless muscular man doing a kettlebell workout in the gym.
This simple, yet effective full body workout maximizes fat loss and overall fitness performance. With very minimal equipment you can burn calories and start moving better.
149K Reads 13 Comments
Posterior shot of African American muscular man flexing upper body in the gym
Take your back development to the next level with these advanced movements. These exercises can be added to your next pulling session, back workout, or full-body training session.
19K Reads 1 Comment
Strong brunette woman doing dumbbell shoulder presses in the gym.
This circuit-style workout will help you torch calories and feel stronger, in a short amount of time. Try this 3-day full body workout for efficient lean muscle gains!
477.6K Reads 68 Comments
Shirtless male doing abdominal plank in his living room at home
Train your abs effectively and efficiently! This versatile workout can be done with just your bodyweight and should be incorporated into your training plan 2-3 times per week.
182.4K Reads 2 Comments
Front shot of a lean shirtless african american man doing barbell shoulder press
Are you ready to step up your shoulder training? This intermediate program can be completed once every 5-7 days for 8 weeks to help your delts reach their true potential.
30.9K Reads 2 Comments
Fit brunette female sitting down drinking supplements at the gym
Losing weight is challenging. But with the right supplement strategy, nutrition plan, and training program, you can change the way you look, feel, and perform.
11K Reads 0 Comments
Cropped image of dark skinned male athlete touching knee, feeling sore muscles after injury in gym.
This program can help you build bigger legs without taking a big toll on the knees. Incorporate this workout into your existing training plan once a week for massive gains.
30.6K Reads 1 Comment
Lean man and woman doing a plank
Know the lingo before you hit the weight room. These definitions could help you learn how to maximize your effort in the gym.
6K Reads 0 Comments
Shirtless brunette man doing feet elevated push up's at home
No bench? No problem. You can still get a solid pec pump using just your bodyweight and dumbbells. Try one of these workouts on your next chest day.
22.8K Reads 0 Comments
Shirtless muscular man doing bicep curls in the gym
Whether you want to add size or develop shape, these advanced movements will help you maximize your arm-building potential. Sample workout is also included!
14.2K Reads 1 Comment
Frontal shot of a muscular man wearing a black tank top doing chest workout on cable machine
This 4-day program will help intermediate and advanced trainees gain size and strength. Rest-pause set, drop sets, and negatives will kick your muscle gains into high gear!
2M Reads 577 Comments
Split image of a man doing pushups and a female doing kettlebell swings
Improve your metabolism, burn calories, and increase your heart rate with these workouts. Plus you'll be able to improve skills that will help you improve your overall athletic ability.
11.5K Reads 0 Comments
Fit female doing glute workout outside
This full-body plan will help maximize your glute gains and get you in great shape. Two accessory workouts are also included that will fire up your glute growth!
281.8K Reads 48 Comments
Fit female foam rolling on the floor in the gym
Maximize your workout with these versatile and quick warm-up routines! In just 15 minutes, you will be better prepared for any workout program that you take on.
159.2K Reads 4 Comments
Man doing ab crunches outside.
After an extended break from the weight room, these workouts can help you get reacquainted with the gym so you can start rebuilding your path to success!
256.1K Reads 14 Comments
Active man doing bodyweight lunges outdoors in summer period.
A great deal of success lends itself to how you prepare for a process. In this article, learn how to prepare for your return to fitness after taking some time off.
8.5K Reads 3 Comments
Fit woman doing barbell bicep curls in gym.
Get in shape and look great for summer in 6 short weeks! This 6-day fat-loss program combines supersets and HIIT for the ultimate calorie-burning combination.
295.1K Reads 32 Comments
Woman doing bodyweight lunges in front of grey cement wall.
This 20-minute workout will help you burn calories, increase endurance, improve athleticism, and even challenge you mentally. All you need is just your bodyweight!
229.1K Reads 14 Comments
Summer Shape Up at Home: Women's 6 Week Fat-Burning Workout
Are you stuck working out at home, and still want to look and feel your best for summer? This 6-week fat-burning workout will have you beach-ready in no time!
211.9K Reads 36 Comments
Summer Shape Up: 6 Week Fat-Burning Women's Workout
Hey ladies, get ready and stay ready for all your summer events with this 6-week fat loss workout! You'll not only look great, but you'll feel great, too.
121K Reads 17 Comments
The Importance of Coaching Yourself on Major Lifts
If you're a weight room regular or just starting out, technique and form should be at the top of your priority list. Check out these 6 ways to coach yourself on your lifts!
2.7K Reads 0 Comments
HIT3 Training at Home: 8 Week Muscle-Building Program
This home version of our HIT3 training program will give you the muscle-building challenge you crave all while using the equipment you have in your home gym.
195.4K Reads 15 Comments
HIT3 Training: 8 Week Intense Muscle-Building Program
Looking for a new muscle-building challenge? This 8-week high-intensity training methodology pushes you to failure, not once but three times, for the ultimate pump.
84.1K Reads 4 Comments
6 Week Weights and Cardio Superset Workout
Kick off your summer shredding with a quick and intense program. This 6 week fat loss workout supersets resistance training with cardio for maximum workout intensity.
61.2K Reads 2 Comments
Shirtless, muscular man doing front rack barbell reverse lunges.
Being stuck at home doesn't mean you can't get in a great workout. Take on some serious "bro-split" training and build muscle with this 5-day at-home workout.
79.9K Reads 21 Comments
Man and woman doing ab workouts in gym.
Stuck at home with limited weights but still want to be challenged? These 7 strategies will take your workouts to the next level without adding sets, reps, and weight.
5.7K Reads 0 Comments
Muscular man doing barbell rows in gym setting.
Don't have access to your favorite upper body gym machines but still want to hit your favorite upper body workout? Check out these band, barbell, and dumbbell alternatives!
7.3K Reads 0 Comments
M&S model doing a plank in gym.
Ab training shouldn’t be complicated. Add this twice-weekly workout to your routine to help build core strength and ab definition for the six pack of your dreams.
321.8K Reads 30 Comments
Woman sitting on box doing isolation single-arm bicep curls.
Build muscle at home or in the gym with this 8-week workout routine! This program is designed with extra emphasis on the lower body and can be done in as little as 30 minutes.
207.2K Reads 37 Comments
Brett Kahn doing leg curls wearing a Muscle & Strength tank.
Don't have access to gym machines but still want to hit your favorite machine-filled lower body workout? Check out these band, barbell, and dumbbell alternatives!
13.3K Reads 0 Comments
Blonde woman wearing leggings and sports bra doing kettlebell swings inside a gym.
Grab a kettlebell and smash through this 4-week workout program designed to help you shed excess weight and improve your endurance regardless of your experience.
35.9K Reads 0 Comments
Muscular man performing dumbell bicep curls.
Stuck at home with only a single pair of light dumbbells? This 6-week program utilizes unilateral training and bodyweight exercises to help you achieve results!
422.1K Reads 101 Comments
Man doing forearm plank outside.
You don't need fancy gym equipment to have a great workout. Grab a barbell and some resistance bands and try out this 8-week muscle building at-home workout.
43.2K Reads 7 Comments
Men doing lunges with kettlebells and dumbbells.
In just 45 minutes you can burn fat fast with this limited-equipment, full-body workout. This plan can be done at home with just a pair of dumbbells and your bodyweight.
88.9K Reads 11 Comments
Joe Donnely doing a bent over barbell row.
Forget what you know about the squat, bench press, and deadlift. There's 3 new big lifts in town to help you transform your body and increase your strength.
123.1K Reads 26 Comments
Muscular man doing single arm isolation bicep curls.
Want bigger arms? These three convenient and efficient giant sets will help you stretch sleeves and achieve the pump of your dreams in 30 minutes or less.
37.2K Reads 6 Comments

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2 Comments
Lucie
Posted on: Thu, 04/21/2022 - 08:19

OMG im starting week 3 on ur training Muscle Mass Inflation..... for me im strong and it kicks my butt. Awesome program :)

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Roger
Posted on: Thu, 04/21/2022 - 20:52

Honored you chose my program and glad it's serving you well, Lucie. Thanks for supporting M&S!