Roger “Rock” Lockridge

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

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About Roger “Rock” Lockridge

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

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!
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1.5K Reads
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.
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3.1K Reads
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!
4 Comments
23.1K Reads
Man doing forearm plank outside.
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.
0 Comments
8.5K Reads
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.
6 Comments
24.4K Reads
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.
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9.8K Reads
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.
2 Comments
13.8K Reads
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.
6 Comments
19.9K Reads
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.
3 Comments
7.1K Reads
Athletic woman doing sprints outside
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.
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28.5K Reads
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.
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25.6K Reads
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.
2 Comments
9.1K Reads
Athletic Man Doing Plyometric Push Up
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!
10 Comments
35.5K Reads
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.
0 Comments
6K Reads
Athletic Man Shoulder Pressing Dumbbells
How to Target and Grow Your Rear Deltoids (Workouts Included!)
The rear delts are small in size but big in importance when it comes to training. Complete your physique and get stronger by training these muscles effectively with the help of this article!
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3.7K Reads
Muscular man doing barbell row in gym
Muscle Mass Inflation: 8 Week Muscle Growth Workout
This workout program incorporates an old-school training method and is designed to help you maximize your gains! Muscle Mass Inflation is a muscle building workout that will take you from small to swole.
15 Comments
97.2K Reads
Athletic Man Preparing to Do Shoulder Workout
Boulder Shoulders: 4 Advanced Exercises to Build Bigger Delts
Take your shoulder training to the next level with these advanced shoulder exercises! Swap out basic movements for boulder shoulders and breathe new life into your delts.
0 Comments
4.7K Reads
Ripped man doing crunches in the gym
Return to Ripped: 6 Week Fat Loss Workout Program
This versatile six week workout routine is designed to help you torch unwanted fat and can be complete in the gym or at home, with simple modifications!
19 Comments
75.2K Reads
Bodybuilding Icons: George Hackenschmidt Inspired Workout
Bodybuilding Icons: George Hackenschmidt Inspired Workout
George Hackenschmidt was the first-ever World Heavyweight Champion in professional wrestling and pushed his ability to build muscle to the natural limit.
2 Comments
8.4K Reads
25 Ways to Stay Motivated for Your Workouts
25 Ways to Stay Motivated for Your Workouts
Struggling with motivation and having a hard time staying focused when it comes to your fitness goals. These 25 tips should help!
0 Comments
3.6K Reads
Bodybuilding Icons: Charles Atlas Inspired Workout Routine
Bodybuilding Icons: Charles Atlas Inspired Workout Routine
Charles Atlas was "America's Most Handsome Man" and an icon whose footsteps many fitness influencers have followed - perhaps without even knowing it!
3 Comments
20.1K Reads
12 Week Off-Season Classic Physique Bodybuilding Workout
12 Week Off-Season Classic Physique Bodybuilding Workout
Classic Physique is becoming the most popular division in bodybuilding. Check out this classic workout routine and start building your classic look today.
16 Comments
65.2K Reads
Bodybuilding Icons: Eugen Sandow Inspired Workout Routine
Bodybuilding Icons: Eugen Sandow Inspired Workout Routine
In this month's Bodybuilding Icons segment we take a look at the original bodybuilder, Eugen Sandow, and his early form of training methods.
1 Comment
22.1K Reads
Train Like a Superhero: 8 Week Full Body Workout
Train Like a Superhero: 8 Week Full Body Workout
Become a superhero! This 8 week full body workout routine trains several different necessary skill sets one may need while fighting crime.
3 Comments
53.1K Reads
Bodybuilding Icons: John Grimek Inspired Workout
Bodybuilding Icons: John Grimek Inspired Workout
Learn all about John Grimek, a pioneer of modern-day bodybuilding, and give this workout routine inspired by his training style a try!
3 Comments
31.1K Reads
2 Workouts To Help Grow Your Back in 8 Weeks
2 Workouts To Help Grow Your Back in 8 Weeks
Upgrade your back with this ultimate back workout program that includes 2 separate workouts that'll take your back development to the next level!
0 Comments
10.6K Reads
Growin' Guns: Bigger and Better Arms in 30 Days
Growin' Guns: Bigger and Better Arms in 30 Days
Trying to fill out your shirt sleeves a little better and are looking for the perfect arm workout to help you do so? We've got your 30 day prescription.
3 Comments
27.4K Reads
2 Weekly Workouts for Larger Legs
2 Weekly Workouts for Larger Legs
Take your leg training to new heights by splitting it up into 2 weekly workouts - 1 workout for hamstrings and 1 workout for quads. Let us show you how!
0 Comments
16K Reads
8 Week Workout to Create a Superhuman Chest
8 Week Workout to Create a Superhuman Chest
Build pecs that pop with this 8 week workout designed to help you build a superhuman chest. The program contains 2 different workouts that you alternate.
0 Comments
32.9K Reads
5 Cardio Pairings for Insane Calorie Burning
5 Cardio Pairings for Insane Calorie Burning
Ramp up your fat-burning and cardiovascular conditioning with these 5 intense cardio pairings. With such a diverse list, there's a cardio circuit for everyone!
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15.5K Reads
The Perfect Workout for Rock Solid Shoulders
The Perfect Workout for Rock Solid Shoulders
Build perfectly balanced shoulders with deltoids that cap with this workout routine. The workout incorporates 2 workouts that you alternate weekly.
0 Comments
17.1K Reads
7 Tips to Building Stronger Hamstrings
7 Tips to Building Stronger Hamstrings
Build stronger and better-developed hamstrings with these 7 advanced training techniques. Check them out and include them during your next leg workout.
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6.8K Reads
7 Advanced Bicep Muscle Building Hacks
7 Advanced Bicep Muscle Building Hacks
Have you hit a plateau in your bicep muscle growth? It might be time to implement some new training hacks - check out these 7 advanced strategies.
2 Comments
15.8K Reads
6 Quad Building Hacks for Larger Legs
6 Quad Building Hacks for Larger Legs
Stop neglecting your legs and start building massive quads. These 6 quad building hacks and exercises are exactly what you need to spark quad muscle growth.
0 Comments
8.4K Reads
7 Lat Pull Down Variations for Serious Back Development
7 Lat Pulldown Variations for Serious Back Development
Build your lats in a variety of ways with these 7 lat pulldown variations! Read the article, find ones that'll fit well with your program, & build your back!
0 Comments
36K Reads
9 Hacks to Maximize the Dumbbell Row
9 Hacks to Maximize the Dumbbell Row
The dumbbell row is often thought of as a tier 2 back exercise. However, with these 9 hacks, you'll be able to modify your one arm row to build a bigger back.
0 Comments
10.5K Reads
8 Tips to Maximize Your Upper Chest Training
8 Tips to Maximize Your Upper Chest Training
Having a well-built upper chest is an important part of having an aesthetic physique. Learn how to maximize your upper chest training with these 8 tips.
0 Comments
7.1K Reads
5 Exercises to Make Your Lats Flare (Plus Workout!)
5 Exercises to Make Your Lats Flare (Plus Workout!)
Ditch your flat back for good and develop lats that flare using these 5 key exercises. To jump-start your progress, we even put them together in a workout!
0 Comments
18.1K Reads
Big muscular man doing cable chest fly exercise in the gym
5 Bodybuilding Legends Who Transformed the Way We Work Out
There's always someone in each generation that completely revolutionizes the way we do things. Learn how these 5 guys impacted the way we work out in the gym.
1 Comment
8.6K Reads
7 Ways to Improve Mind-Muscle Connection
7 Ways to Improve Mind-Muscle Connection
Boost your muscle growth by focusing on each muscle as you're training with these 7 lifting strategies to improve your mind-muscle connection.
1 Comment
14.1K Reads
5 Ways to Increase Time Under Tension
5 Ways to Increase Time Under Tension
Boost muscle growth with these unique techniques that when used increase the total time under tension of the targeted muscle group. Read on to learn more!
0 Comments
6.2K Reads
50 of the Greatest Physiques of All Time
50 of the Greatest Physiques of All Time
There have been a lot of amazing physiques in this world across bodybuilding, sports entertainment, and Hollywood. Find out which rank among the best!
4 Comments
17K Reads
Gym Glossary: 19 Terms That Every Beginner Needs to Know
Gym Glossary: 19 Terms That Every Beginner Needs to Know
If you're new to the gym or thinking about getting into weight lifting, you'll want to learn some of the vocabulary terms. These 19 terms are a solid start.
2 Comments
12.5K Reads
Back Blast! 8 Week Program to Build Your Back
Back Blast! 8 Week Program to Build Your Back
Blast your back with this back workout and experience some serious back gains! This comprehensive workout hits every muscle in the back for optimal growth!
0 Comments
16.4K Reads
Wheels Workout: 8 Week Program to Build Your Legs
Wheels Workout: 8 Week Program to Build Your Legs
If you want to have a truly aesthetic physique, you're going to need a good looking set of wheels. This 8 week program will help you accomplish that.
0 Comments
23.1K Reads
Body Metamorphosis: 12 Week Transformation Workout to Help You Build Muscle
The BodyMorph: 12 Week Transformation Workout to Help You Build Muscle
If you're looking to completely transform your physique, we've got the perfect workout for you! This program combines 3 types of training for max results!
43 Comments
530.2K Reads
8 Week "Out-Angle" Chest Workout Routine
8 Week "Out-Angle" Chest Workout Routine
This 8 week chest workout hits the chest from all sorts of different angles to help you build a big shelf-like chest able to out-angle any of your friends.
2 Comments
14.5K Reads
12 Week Triple Header Triceps Workout Program
12 Week Triple Header Triceps Workout Program
Build big thick triceps that make your upper arms flex-worthy with this 12 week triple header tricep workout program. Read on to learn how to get started.
0 Comments
38K Reads
Top 10 Leg Mass Building Exercises of All-Time
Top 10 Leg Mass Building Exercises of All-Time
Ensure you get the most out of those tough leg workouts by including some of these top 10 muscle building leg exercises. They're considered the best, after all.
0 Comments
18.2K Reads
10 Best Chest Building Exercises of All Time
10 Best Chest Building Exercises of All Time
Build your chest the right way by incorporating any of these exercises into your chest workouts. There's a reason they're considered in the top 10 list.
0 Comments
22.3K Reads

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