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

The AMRAP Bodybuilding Workout for Muscle Mass
Forget fixed rep & set counts, and challenge yourself with this new workout program. It's you vs the clock, and your goal is to do as many reps as possible.
228.2K Reads 26 Comments
25 Fitness Youtube Channels You Should be Subscribed to
If you enjoy watching videos on YouTube and working out, it might be time to subscribe to some fitness YouTube channels. Check out these recommendations!
23.9K Reads 5 Comments
7 Post-Workout Meals to Boost Muscle Growth
Maximize your post-workout meal to boost muscle growth by selecting one of these 7 easy to make recipes. Sweet to savory, we've got your taste buds covered.
54.2K Reads 2 Comments
7 Muscle Building Bedtime Meals & Snacks
Why go to bed hungry when you could feed your muscles and fuel growth with these 7 muscle building bedtime meals and snack recipes? Check them out!
51.2K Reads 0 Comments
20 Minute At Home Full Body Workout Program
In need of a fast paced, quick, full body workout that you can do in the comfort of your own home - all in under 20 mins? Then check out this program!
173.5K Reads 0 Comments
8 Week Program to Build Shredded Shoulders
If you're looking to build shredded shoulders with delts that are capped and pop, we've got just the 8 week shoulder workout for you. Check it out!
43.2K Reads 0 Comments
Bodybuilding Icons: Reg Park Inspired Workouts
Reg Park revolutionized the sport of bodybuilding. Learn who Reg Park was, how he impacted bodybuilding, and what the workouts he wrote looked like!
111.3K Reads 3 Comments
4 Week Biceps Workout to Build Peaking Bi's
Get the best bicep pumps of your life with this 4 week biceps workout guaranteed to build your biceps & hopefully help you develop peaks along the way!
71.8K Reads 1 Comment
Vince Gironda
He will forever be known as the "Iron Guru". Learn about Vince Gironda's old school bodybuilding philosophies, nutrition recommendations, & sample workouts!
46.8K Reads 0 Comments
The Pec Pumper: Workout to Blow Up Your Chest
Looking for a chest workout routine that will make your pecs pop? Look no further, as the Pec Pumper workout is sure to blow your chest up this Monday!
114K Reads 4 Comments
Spring cLEANing Workout Program: 12 Weeks to Shredded!
What's Spring cLEANing? It's time to get rid of that winter gut and lean out for spring! Use this 12 week fat loss workout program to help you get there.
406.6K Reads 63 Comments
LSL Leg Day Workout: Your Toughest Leg Day Ever!
Are you ready for your toughest leg day ever? Try out the Larger Stronger Legs (LSL) Workout over the next 4 weeks and watch your lower body grow!
61.8K Reads 2 Comments
6 Ab Workouts for a Visible & Brick Like 6-Pack
Looking to build your abs so you can reveal a brick-like 6-pack when you lift up your shirt? Try any of these 6 ab workouts to get closer to that goal!
100.7K Reads 0 Comments
Muscular shirtless man holding dumbbells in the gym
Get a chest and back pump like never before with these 5 chest & back supersets inspired by the G.O.A.T himself, Arnold Schwarzenegger! Check it out!
101.5K Reads 5 Comments
Building the Ideal Body: Steve Reeves Inspired Workout Program
Develop the ideal physique using the same principles as the pioneer of bodybuilding. This 12 week Steve Reeves inspired workout will help you build muscle!
413.5K Reads 27 Comments
9 Intense Ways to Take Your Workouts to the Next Level
Take your workouts to the next level with these 9 workout intensity techniques. From drop sets to rest pause, we cover everything you need to know!
33.7K Reads 0 Comments
18 Tips to Make 2018 Your Best Gainz Year Ever!
This year is your year and these 18 tips will help you make 2018 your best gainz-making year yet! Read on to learn what you have to do to succeed this year!
12.8K Reads 2 Comments
EMOM Training: Workouts that Maximize Your Gym Time
If you're looking for a new & challenging way to train in the gym, EMOM workouts might be exactly what you are looking for. Read more about this training style!
29.7K Reads 0 Comments
5 Intense Chest Supersets For Your Next Chest Workout
Pump up your pecs the next time you train chest with these 5 supersets. Perform one of them as a finisher, or all 5 as a killer chest day workout routine!
276.1K Reads 11 Comments
4 Shoulder Supersets That'll Torch Your Delts
Supersets are a great way to fit in more volume in a shorter amount of time. And these 4 shoulder supersets are just what you need to torch your delts!
74.1K Reads 1 Comment
Add Exercises That Stretch Your Muscle for More Gains!
Can't seem to bust your muscle building plateau? Stretching might help... stretching exercises that is. Perform these stretching exercises for more gains!
13.3K Reads 0 Comments
Training Talk: What Do You Love Most About Training?
What do you love most about working out? Join the discussion in this edition of Training Talk; We'd love to hear your thoughts on what makes training great!
9K Reads 7 Comments
Beef Up Those Baby Calves With This 300 Rep Calf Workout
Plenty of lifters struggle with the genetic challenge of building bigger calf muscles. This 300 rep calf workout may be the solution they're looking for.
15.2K Reads 0 Comments
Hamstring Training: How to Fix Common Mistakes
It's time to stop neglecting your hamstrings. Check out this article for common hamstring training mistakes, how to fix them, and a hamstring workout!
7K Reads 0 Comments
Get Stronger At Squats With This 12 Week Routine
Work your way to a bigger, more impressive squat with this 12-week program that's designed to improve your squat and get you moving serious weight.
168.4K Reads 15 Comments
Want Bigger Triceps? Flip Your Grip!
If you've been training triceps the same way for months on end, it might be time to switch things up. Ramp up your gains with this reverse grip workout!
15.9K Reads 0 Comments
8 Life Lessons You Can Learn Underneath the Iron
There are a lot of life lessons waiting to be learned. Read this article to learn 8 of the more valuable lessons you can learn underneath the iron at the gym!
7.6K Reads 1 Comment
Training Talk: Which Muscle Group is Most Important for Aesthetics?
Which muscle group is most important for an aesthetic physique? Is it your chest, back, legs, arms, or shoulders? Read more and join in on the discussion!
46.5K Reads 10 Comments
9 Advanced Arm Training Secrets to Build Massive Guns
Take your arm training to the next level with these 9 advanced arm training secrets! Learn more about smart arm training and begin building massive guns!
52K Reads 3 Comments
Training Talk: What's the Best Variation of the Deadlift?
Have you ever just sat around and thought "which variation of the deadlift is truly the best"? So do we! Let's discuss in this month's training talk!
16.9K Reads 12 Comments
8 Tips to Help Build Back Muscle and Definition
If you want to maximize your back muscle development, you better be training it right. Read these 8 tips to develop a bigger and more defined back!
28.3K Reads 2 Comments
Full Body Shock: An Intense Full Body Workout
Shock your muscles with this full body workout! Each muscle is targeted with 2 exercises that train a different function of the muscle for optimal gains!
294.7K Reads 43 Comments
Training Talk: Should You Do HIIT or LISS Cardio?
Should you be performing HIIT or LISS cardio? Which one works better for burning fat? Join the discussion in this month's edition of Training Talk!
19.6K Reads 6 Comments
9 Tips for Building a Shelf-Like Upper Chest
Need help adding muscle to your upper chest? Check out these 9 tips and give the included workout a shot for the ultimate upper chest development!
44.6K Reads 5 Comments
Training Talk: Do You Really Need to Squat?
In this training talk, we discuss the barbell back squat. Is the exercise really necessary to build muscle? Or can you get away without having to do them?
32.2K Reads 25 Comments
Early Riser: 7 Tips to Improve Your Early Morning Workouts
Feeling sluggish getting out of bed to workout in the morning? These 7 tips are exactly what you need to get focused and make gains in the morning!
29.1K Reads 4 Comments
Training Talk: Which Bench Variation Builds Your Chest Best?
Is barbell bench press a safe exercise? Is incline, decline, or flat benching better than the other? Find out in this month's edition of training talk!
23.8K Reads 8 Comments
Training Talk: Deadlift on Leg Day or Back Day?
Which training day should you actually be deadlifting? Is it the perfect low back exercise to kick off a back day or a hamstring exercise for leg day?
104K Reads 42 Comments
3D Muscle: A 3 Day Drop Set Workout Program
Looking for a new workout that will challenge your muscular endurance & add some size to your frame? The 3D Muscle Workout might be perfect for you!
107.8K Reads 21 Comments
Bodyweight Basics: 3 Day Bodyweight Workout Plan
Just starting off or need a break from the weights? This 3 day bodyweight workout routine covers all the basics and will provide you with a good foundation.
207.8K Reads 8 Comments
Spring Shred: 8 Week Fat Loss Workout Plan
The time for mass has passed and now you can sculpt your shredded masterpiece. This 5 day program will help you bring out your best just in time for summer.
2.5M Reads 192 Comments
Training Talk: Should Arms Have Their Own Training Day?
In this training talk, we discuss training arms on their own day vs with other muscle groups. Which leads to more muscle growth? Which do you prefer?
88.1K Reads 17 Comments
HIT MASS: 4 & 5 Day High Intensity Training Splits
Take the next steps in your HIT MASS program with these 4 & 5 day high intensity training workouts. If you're looking to achieve new gains, try this program!
178K Reads 25 Comments
HIT MASS Program: 3 Day High Intensity Training Split
Achieve new gains with this high intensity workout. This HIT MASS 3 day split is perfect for beginners as well as lifters looking to bust through a plateau!
570.1K Reads 50 Comments
Training Talk: Training Traps with Shoulders or Back?
In this edition of training talk we discuss training the traps on shoulder day vs back day & which day optimizes trap muscle growth. Join the conversation!
53.2K Reads 26 Comments
ARMergency: A Killer Arm Day Workout Program
Looking for an intense arm day workout to bring up your lagging show muscles? Give the ARMergency arm day workout a shot for a sleeve bursting pump!
88.9K Reads 2 Comments
What Equipment Should You Purchase for Your Home Gym?
Building your very own gym at home can be one of the best investments you make. Before you start buying random equipment, find out which pieces are necessary!
14.5K Reads 6 Comments
Super Shoulder Striations: Get Ripped Shoulders with this Workout
Looking for a shoulder workout that will leave your shoulders looking ripped from every single angle? Then you need to try the Super Striation Workout!
85K Reads 4 Comments
6 Common Warm Up Mistakes You're Still Making
Are you guilty of one of these 6 common workout mistakes? Find out what they are, the appropriate way to fix them, & the perfect warm up regimen to follow!
30.1K Reads 3 Comments
Hardgainer? Try These 9 Tips for Hardcore Gains!
Logging in hours of effort with minimal results? Being a hardgainer can be disheartening; however, these 9 tips may give you the edge to make hardcore gains!
20.7K Reads 0 Comments


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 :)

M&S Team Badge
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!