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

Virtual Reality: The Future of Fitness?'s Founder Sits Down With M&S
Step into the future with an exclusive interview with founder, Ryan Deluca, as he describes his vision to bring technology and fitness together!
13.9K Reads 0 Comments
The Toughest Fitness Challenge Most Lifters Can't Complete
Want to put your strength & endurance to the test? You're going to have to beat the clock to conquer this fitness challenge most lifters can't complete.
46.5K Reads 10 Comments
Burgers, Biceps, and BBQ: The Best Recipes for Getting Jacked on July 4th
Happy Independence Day! Stay on track this 4th of July with these delicious recipes. They're macro-friendly, so you won't be kicking yourself tomorrow.
10K Reads 0 Comments
10 Fitness Instagram Accounts You Need to Follow
If you need extra motivation in your life, look no further. These 10 fitness Instagram accounts are sure to get you fired up to crush your next workout!
26K Reads 4 Comments
Are You Weaker Than You Think? Here's How to Get Stronger
It's time to stop ignoring your weaknesses. Check out the ways you've tricked yourself into thinking you're strong and methods to actually gain strength.
25.4K Reads 0 Comments
10 Gyms You Must Train at Before You Die
We've got a bucket list for you die hard lifters out there. Check out these 10 gyms you should train at before passing and start planning future trips!
45.6K Reads 3 Comments
10 Training Tips to Maximize Your Chest Workouts
Transform your chest into one you can beat your fists against like King Kong. Start by getting the most out of your chest workouts with these 10 tips!
43K Reads 0 Comments
John Meadows: His Journey, Brand, & Back Workout
IFBB Pro John Meadows' work ethic is like no other. Read about his humbling journey to competing in front of his home town at this years Arnold Classic.
45.5K Reads 1 Comment
Hand Care for Lifters: Stop Tearing Calluses Today
Tired of the wear and tear lifting heavy puts on your hands? Try these hand care tips to keep your mitts healthy and looking good!
21.2K Reads 4 Comments
M&S Sits Down With 8x Mr. Olympia Ronnie Coleman After Back Surgery
M&S sat down with new hall of famer Ronnie Coleman at the 2016 Arnold Classic to talk about his new honor, rehab, his brand, and more.
21.4K Reads 4 Comments
This Workout Just Might Kill You...Or Make You Grow - You Decide
1 hour. 1 body part. 50,000 pounds. Are you up for the ultimate high volume workout challenge? This is NOT an ordinary workout, so proceed with caution!
9.8K Reads 1 Comment
Breakfast on the Go: 5 Muscle Building Morning Meals
Trying to make your mornings a little less chaotic? Try these 5 easy muscle-building recipes for perfect make-ahead breakfasts.
56.8K Reads 2 Comments
New Years Accountability: You Probably Haven't Gotten Any Fitter
Resolution reality check: How many resolutions have you kept? How many do you even remember? There's still time to get back on track and have your best year!
8.5K Reads 0 Comments
The Best Shoulder Workout You've Never Tried
This unconventional shoulder workout is perfect if you've hit a plateau or are looking for a challenge. Try it for 8 weeks and marvel at your massive shoulders!
65.8K Reads 1 Comment
The Future Of Fitness: What To Watch for in 2016
Fitness trends come and go (squatting on an exercise ball, anyone?). Stay ahead of the curve by looking ahead at the hottest fitness trends of 2016.
12.3K Reads 2 Comments
The 12 Days of ChristMASS: Tips from Santa Himself
Greetings lifters, Santa is here with 12 fitness tips of which to adhere. Follow them all and you will appear to gain Muscle & Strength throughout the new year!
11.1K Reads 4 Comments
Gym Membership vs Home Gym: Choosing the Right Gym for You
Training in the right place can help you reach your goals faster. See if you're better off investing in a home gym or joining your local gym.
18.6K Reads 0 Comments
Power Hour Cardio: A Full Body Cardio Workout For Gym Rats
Let me guess. You hate cardio. Well this total body, endurance-building, fat blaster was designed with you in mind. Try Power Hour Cardio if you're up for a challenge!
43.6K Reads 5 Comments
Pumping Iron DVD cover
Whether you're watching Pumping Iron for the first time or the fifteenth, there are lessons to be learned from Arnold in this classic docudrama.
76.7K Reads 9 Comments
10 Things You've Been Doing Wrong Since You Started Lifting
Do you recognize any of these common lifting mistakes? Even experienced lifters are guilty of these! Read on to learn how to right your wrongs.
42K Reads 3 Comments
7 Easy High Protein Lunch Options For Muscle Gains
Quit overthinking lunch and try these 7 easy recipes that were designed to deliver a whopping dose of protein while still pleasing your taste buds.
56.9K Reads 0 Comments
Lee Haney's Top 10 Tips For Building Quality Muscle Mass
If there's anyone that knows muscle it's 8x Mr. Olympia winner Lee Haney, and these 10 crucial tips are his most important pieces of advice to anyone looking to build a solid body!
86.5K Reads 1 Comment
DumbBar Workout: Make Killer Gains With Dumbbell & Barbell Supersets
Limited equipment doesn't mean limited gains. Grab some dumbbells and a barbell and get ready to destroy these intense DumbBar supersets.
248.3K Reads 42 Comments
Convenient Cardio: Killer 15 Minute Home Workout Plan
If you're looking for a way to make cardio a lot more fun and productive without it taking up too much time, then this Sledgehammer and Sandbag Tabata Workout is for you!
31.3K Reads 0 Comments
Get Serious Arm-Size With This Biceps & Triceps Workout
Build some massively impressive arms with this biceps and triceps superset and triset workout that maximizes your arm training and gaining!
100.6K Reads 2 Comments
Giant Sets For Giant Boulder Shoulders In 8 Weeks
Maximize your shoulder muscle growth by incorporating these giant set routines that target every part of the shoulder, plus the traps!
69.2K Reads 7 Comments
Best Chest Workout: The Push & Stretch Method For Killer Chest Gains
Designed to work your chest thoroughly and intensely, the Push & Stretch Method is a killer chest workout routine that will help you effectively develop a solid chest!
135.5K Reads 11 Comments
Brawn On A Budget: 10 Cheap Muscle Building Meals
Eating extra calories doesn't have to mean spending extra money. Check out these cheap muscle building recipes for breakfast, lunch, dinner, and snacks!
78.7K Reads 3 Comments
9 Potent Bodybuilding Foods You Should Be Eating
If you're looking to build muscle what you eat is just as important as how you train. Make sure you're eating these top bodybuilding foods!
97.6K Reads 2 Comments
Kettlebell Exercises That Burn Fat And Build Muscle
If you're looking to switch up your traditional training, but would still like to burn fat and gain muscle, maybe it's time to consider kettlebell training.
118.4K Reads 4 Comments
Maximize Back Muscle Growth With This Intense 4 Week Superset Workout
Emphasize your back muscles with this 4 week Superset routine that's designed to intensify and maximize your time at the gym for killer results.
61.2K Reads 3 Comments
Man Doing Pull Up Back Muscle
Build a massive back with this advanced training technique that's designed to deliver awesome muscle gains while saving you some time at the gym!
42K Reads 3 Comments
Rest Pause Drop Sets: Add Killer Intensity to Your Workouts
Rest Pause Drop Training takes the benefits of both rest-pause and drop sets and combines them into one mega set that's designed to deliver results.
36.1K Reads 8 Comments
Brutally Intense 155 Rep Workout Finishing Technique
Don't let your progress at the gym plateau, switch up your routine with this effective workout that's guaranteed to push you to your limits!
36.3K Reads 14 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 :)

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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!