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

Shirtless fit man doing abdominal work in his living room.

6 Home Gym Workout Solutions

Lacking gym equipment? Don't let that stop you from making gains. These home gym hacks can help you expand your home training options.

901 Reads 0 Comments

Front shot of a lean male athlete holding a medicine ball in the gym.

5 Fat Loss Supplements Backed by Science

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.

5.2K Reads 0 Comments

Fit man pouring protein powder into a shaker at the gym.

7 Beginner Nutrition Mistakes to Avoid

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.

14K Reads 0 Comments

Shirtless muscular man making a post-workout protein shake outside.

8 Essential Muscle Building Supplements

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.

19.1K Reads 1 Comment

African American muscular man wearing an orange tank top doing cardio on the treadmill

What You Should Know About Fasted Cardio

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.

8.7K Reads 0 Comments

Fit female preparing a protein shake in her kitchen

How to Time Your Pre and Post Workout Nutrition Intake

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.

5.9K Reads 0 Comments

Muscular man wearing a yellow tank top holding dumbbells in the gym.

How To Choose Your Next Training Program (Plus Program Recommendations)

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.

29.8K Reads 6 Comments

Shirtless muscular man doing a kettlebell workout in the gym.

45-Minute Kettlebell and Bodyweight Workout for Fat Loss

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.

87.9K Reads 4 Comments

Posterior shot of African American muscular man flexing upper body in the gym

6 Advanced Exercises to Build a Big and Wide Back (Plus Free Workout!)

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.

14.5K Reads 0 Comments

Strong brunette woman doing dumbbell shoulder presses in the gym.

6-Week Women’s Full Body Strength and Conditioning Workout

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!

289.4K Reads 48 Comments

Shirtless male doing abdominal plank in his living room at home

15-Minute Core Conditioning Workout You Can Do Anywhere

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.

100.3K Reads 0 Comments

Front shot of a lean shirtless african american man doing barbell shoulder press

8-Week Shoulder Workout to Build Cannonball Delts

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.

17.6K Reads 2 Comments

Fit brunette female sitting down drinking supplements at the gym

6 Vitamins and Health Essentials for Fat Loss

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.

8.9K Reads 0 Comments

Cropped image of dark skinned male athlete touching knee, feeling sore muscles after injury in gym.

8-Week Knee-Friendly Quad Workout

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.

21.3K Reads 1 Comment

12 Gym Terms That Everyone Should Know

Know the lingo before you hit the weight room. These definitions could help you learn how to maximize your effort in the gym.

5.2K Reads 0 Comments

Shirtless brunette man doing feet elevated push up's at home

3 Dumbbell and Bodyweight Chest Workouts (No Bench Needed!)

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.

15.9K Reads 0 Comments

Shirtless muscular man doing bicep curls in the gym

6 Advanced Exercises to Take Your Arms to the Next Level

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!

12.2K Reads 1 Comment

Frontal shot of a muscular man wearing a black tank top doing chest workout on cable machine

8 Week Mass Building Hypertrophy Workout

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!

1.4M Reads 433 Comments

Split image of a man doing pushups and a female doing kettlebell swings

Improve Your Athleticism with These 5 HIIT Workouts

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.

9.1K Reads 0 Comments

Women's 3-Day Glute Building Workout

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!

202.3K Reads 32 Comments

Fit female foam rolling on the floor in the gym

The Best 15-Minute Warm-Ups

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.

102.1K Reads 4 Comments

2-Week Workout Plan to Jumpstart Your Return to the Gym

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!

147.7K Reads 14 Comments

Active man doing bodyweight lunges outdoors in summer period.

Recommit to Getting Fit: How to Plan Your Return to the Gym

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.

6.4K Reads 3 Comments

Fit woman doing barbell bicep curls in gym.

6 Week Summer Workout Challenge

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.

229.5K Reads 16 Comments

Woman doing bodyweight lunges in front of grey cement wall.

20 Minute HIIT Workout You Can Do Anywhere

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!

151.3K Reads 10 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!

164.1K Reads 25 Comments

Summer Shape Up: 6 Week Fat-Burning Women's Workout

Summer Shape Up: Women's 6 Week Fat-Burning 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.

96.3K Reads 11 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!

2.5K 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.

163.8K Reads 13 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.

81.7K Reads 4 Comments

6 Week Weights and Cardio Superset Workout

Spring Fat Melter: 6 Week Fat Loss 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.

55.3K Reads 2 Comments

Shirtless, muscular man doing front rack barbell reverse lunges.

5 Day At Home Muscle Building Workout

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.

65.2K Reads 19 Comments

7 Ways to Make Your Workouts More Challenging

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.

5.1K Reads 0 Comments

Muscular man doing barbell rows in gym setting.

Upper Body Alternatives to Your Favorite Gym Machines (Plus Free Workout!)

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!

6.2K Reads 0 Comments

Core Destroyer: 8 Week At Home Ab Workout

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.

205K Reads 24 Comments

Woman sitting on box doing isolation single-arm bicep curls.

5 Day Women’s Dumbbell Only Workout

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.

145.9K Reads 32 Comments

Brett Kahn doing leg curls wearing a Muscle & Strength tank.

Lower Body Alternatives to Your Favorite Gym Machines (Plus Free Workout!)

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!

10.2K Reads 0 Comments

Blonde woman wearing leggings and sports bra doing kettlebell swings inside a gym.

3 Day Kettlebell and Bodyweight Workout

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.

30.8K Reads 0 Comments

Muscular man performing dumbell bicep curls.

4 Day Dumbbell and Bodyweight Fat Loss Workout

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!

299K Reads 81 Comments

8 Week Barbell and Resistance Band Muscle Building Workout

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.

38K Reads 7 Comments

Men doing lunges with kettlebells and dumbbells.

Total Body Torcher: 8 Week Full Body Fat Loss Workout

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.

81.2K Reads 11 Comments

Joe Donnely doing a bent over barbell row.

8 Week Power Physique Workout

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.

99.6K Reads 18 Comments

Muscular man doing single arm isolation bicep curls.

3 Giant Sets to Build Giant Arms

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.

34.8K Reads 6 Comments

Woman in black sports bra and shorts holding a black dumbbell performing a bicep curl.

4 Day Upper/Lower Women's Dumbbell Only Workout

Limited equipment? Short on time? This women’s 8-week workout is a versatile plan to improve the way you look and feel from your home or gym, in as little as 20 minutes.

154.5K Reads 27 Comments

Muscular shirtless man in black shorts and shoes doing pushups outside.

Calisthenics for Lifters: 12 Week Workout to Improve Performance

Use your bodyweight to burn some serious calories. Take your fitness and physique to the next level with this 12 week calisthenics workout designed specifically for lifters.

75.8K Reads 13 Comments

Body Blaster: Full Body Fat Loss Workout (No Equipment Necessary)

There's a faster way to fat loss than the treadmill. These fat burning workouts are designed to help you start making progress with just your own bodyweight.

112.7K Reads 2 Comments

Athletic man doing dumbbell lunges in the gym

The Conditioning Comeback: 8 Week Total Body Fitness Workout

Improve your overall conditioning and endurance with this 3 day workout plan, designed to get you back to peak performance with limited equipment.

68.6K Reads 2 Comments

Guy on beach in black shorts performing kettlebell swings

Kettlebell Ab Workout: 12 Week Progression for Increased Core Strength

Build a strong and sturdy core for improved athleticism and a complete physique! This 3 day workout is designed to help you strengthen your core with just 4 exercises.

35.6K Reads 4 Comments

The Calorie Destroyer: 12 Week Full Body HIIT Workout and Meal Plan

If you want to achieve great results, you have to make great commitments. Sculpt the body you want and improve endurance with this 12 week full body HIIT workout and nutrition strategy!

91.6K Reads 23 Comments

M&S athlete performing machine chest flys

Chiseled Chest Workout: 6 Routines for Muscle Growth

Struggling to get your chest to "pop", or just wanting to fill out your tank top a bit more? Add these exercises to your workout arsenal and watch your chest blow up.

32.4K Reads 0 Comments

Roger “Rock” Lockridge

Quick Stats

Roger “Rock” Lockridge's Content

Pages

2 Comments

Plain text

Roger “Rock” Lockridge

Quick Stats

Roger “Rock” Lockridge's Content

Pages

2 Comments

Plain text

Free Workouts & Advice