Background

Growing up as "the skinny kid", Roger "ROCK" Lockridge vowed to "get bigger and stronger," despite doubt and discouragement by many around him, including high school coaches and even his doctor, who told him that his frail frame is "in his genes and you can't change genetics." Convinced otherwise, Roger persevered, and that commitment and willpower to push himself beyond other's perceived limitations led him to a career in fitness that includes training over 500 people, working at two health food stores, and becoming an accomplished fitness writer whose work has been read around the world - including Bodybuilding.com (where he made his debut), Iron Man Magazine, and with Labrada Nutrition.

In 2009, during his first year as a published writer, Roger was named Bodybuilding.com "Male Writer of the Year" - the highest writing award in the bodybuilding/fitness industry - which became the top story on his local news. His "Hardgainer" and "Zero to Hero" beginning bodybuilding programs have received rave reviews and has helped many beginners make transformations to stronger, bigger, and leaner versions of themselves. In 2013, Iron Man Magazine also added Roger to their prestigious list of Iron Man Experts.

"No goal is unreachable if your will is unbreakable."

Roger Lockridge

He can be contacted at rock23@bodybuilders.com.

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The field of competitors at the Arnold Sports Festival's inaugural Men's Physique contest proved highly competitive. At the end of the day, it was Sadik Hadzovic who was named Men's Physique Pro champ!
Section: Contests ::


Jose Raymond powers to victory in this hotly contested battle!
Section: Contests ::


Your favorite celebrities, brands, athletes, and thousands of swag-bag gathering fans come together at one of the biggest expos in the world.
Section: Contests ::


Dexter Jackson looks to take his fifth title in the men's bodybuilding open. Several seasoned vets and some promising up-and-comers have other ideas!
Section: Contests ::


With Flex Lewis sitting out the 2015 Arnold Classic 212, only one thing is guaranteed: A new champion will emerge in Columbus, Ohio.
Section: Contests ::


Guys in board shorts are making their way to Columbus in the inaugural Men's Physique competition.
Section: Contests ::


Arm yourself with these tips to make 2015 THE year you reach your goals once and for all.
Section: Mind ::


Supersize your upper-body training with this efficient superset workout!
Section: Training ::


A victory at any Olympia Weekend is a triumph, but to take home the Sandow at this year's event would be especially meaningful for Phil "The Gift" Heath. Here are the myriad reasons why, in the reigning champ's own words!
Section: Contests ::


Wheels feeling deflated? These 5 killer BodySpace workouts are guaranteed to add some size and strength to your lower body!
Section: Training ::


If the same old lifts are getting a little stale, try one of these 12 uncommon movements for anything-but-common muscle and strength gains!
Section: Training ::


The key to a killer workout starts hours before you hit the gym. Here's what 5 Cellucor athletes do to prepare their minds and bodies for a great training session.
Section: Training ::


Whether you're a fitness competitor or just want to look ripped, cardio is critical. Check out these 5 diverse cardio workouts from the athletes of Cellucor!
Section: Training ::


You don't have to choose between family time and time in the gym. Learn how to strike a healthy balance with these tips.
Section: Training ::


Only the best of the best make their way into the International Sports Hall of Fame. Meet the esteemed 2014 inductees!
Section: Mind ::


BodySpace is home to an incredible array of athletes, fitness models, and ripped weekend warriors. Here are 8 workouts from some of BodySpace's most popular users!
Section: Training ::


We all need a little kick to the behind once in a while. Here are 23 ways to increase the fun and intensity of your workouts so you feel more motivated to do them!
Section: Training ::


Weightlifting is good for you, but incorrect form can do more harm than good. Implement these exercise fixes to maximize your results!
Section: Training ::


Slow, boring, steady-state cardio doesn't cut it! Transform your workout and take cardio sessions from the track to the pool with this customizable program!
Section: Training ::


This year's Arnold Classic continued its tradition of bringing the very best to the stage. After prejudging, it looks like Dennis Wolf and Shawn Rhoden will duke it out for the trophy!
Section: Contests ::


The Classic guys put on an incredible show tonight! Get the details about how Wolf ate up his competition and stood in victory.
Section: Contests ::


Flex Lewis and David Henry continued their ongoing battle onstage in Columbus on Friday. Both are looking to be the first man to take home the Arnold Classic 212 title.
Section: Contests ::


In a finish reminiscent of last year's Olympia, Flex Lewis outlasted David Henry for the win. Enjoy Flex's domination of 212 before he moves up to open class competition!
Section: Contests ::


Having a hard time building size? Follow these four simple tips and start adding some quality mass to your frame!
Section: Training ::


Looking to improve your chest gains? Here's what you need to know to put your chest to the test.
Section: Training ::


That six-pack hiding under your belly fat doesn't have to stay there! Learn how to make those ripped abdominal dreams a reality.
Section: Training ::


Joe Palumbo knows about discipline, hard work, and intensity. He follows the same principles in the gym. Here's how he trains his shoulders!
Section: Training ::


Joe ''Swat'' Palumbo is a full-time police officer and an IFBB pro bodybuilder. His wheels need to be big for the stage and functional for the beat. Here's his workout!
Section: Training ::


Joakim Noah has all the genetics a man could want, but this Chicago post player is still one of the hardest-working men in the NBA.
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Don't go to the gym unprepared and expect results. Use Marc Megna's formula to build a body that matches your test scores!
Section: Training ::


Phil Heath, Jay Cutler, Kai Greene, and many more of today's best bodybuilders prepare for the Olympia in this new film!
Section: Contests ::


Think it's too late for you? Pshaw. IFBB Pro Joe Palumbo soared past the half-century mark with a set of guns that make young men weep. Try his back and biceps workout!
Section: Training ::


Grab some heavy weights and slap around the anterior, lateral, and medial heads of your shoulders like the Three Stooges. Your ticket to width is just 12 sets and two dumbbells away.
Section: Training ::


Tara has fitness to thank for her successful pro wrestling career. The former WWE and TNA champion made her initial splash in the IFBB. Try the workouts that made her a star!
Section: Training ::


Risk is second nature in business and fitness. Failure is commonplace, but so is the spirit of entrepreneurial ascension. Billy Blanks failed so he could succeed.
Section: Training ::


If you aren't satisfied until your muscles scream for mercy, these workout finishing techniques may be just what the iron doctor ordered.
Section: Training ::


Troy Alves may not be the biggest guy on stage, but his mega-ripped, perfectly symmetrical back is one of the best in bodybuilding history. Want to know how he built it? Here's his workout!
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Welcome to Miami! The Masters Olympia will make an epic return to the IFBB on December 7-8, 2012. All the information you need is right here!
Section: Contests ::


Nothing less than excellence will do for Rob Terry. This British wrestling beast uses bodybuilding to hone his insane physique and competitive edge!
Section: Training ::


Every athlete has a story, but Lolo Jones's is especially inspiring. Learn how she's overcome a lifetime of adversity to become one of the USA's most celebrated hurdlers.
Section: Sports ::


Even if swimming isn't your thing, it's impossible to ignore the incredible athletic prodigy that is Michael Phelps. Find out more about his training, diet and motivation!
Section: Sports ::


Bobby Lashley ruled the WWE, but wanted more. The ground-and-pounder earned a place in the octagon. Now we will see if he can fight for real.
Section: Sports ::


This year's Arnold Sports Festival began a new tradition: inducting the worthy into an unprecedented Hall of Fame.
Section: Contests ::


The Baltimore Ravens middle linebacker dishes out punishment like fresh bread at a soup festival. If you wonder why the 16-year veteran is still going strong, check out this workout.
Section: Training ::


Climb the supplement pyramid from foundational products to peak-performance enhancers, and you'll be set up for gains that'll get you crowned Emperor of Muscle.
Section: Supplements ::


When it comes to big arms, we say learn from the best. BodySpace's pick of the litter are here to help you turn those water pistols into loaded guns!
Section: Training ::


Leg day is usually the most dreaded, but this in-and-out trio of leg-wrenching tri-sets will give you a workout to remember!
Section: Training ::


Learn how to see the inner drive, willpower, determination, inspiration, and motivation needed to transform.
Section: Mind ::


This simple guide can help you avoid those dietary landmines that stand between you and a leaner, more muscular physique.
Section: Nutrition ::


Is the man many consider the greatest champion in bodybuilding history making a historic comeback?
Section: Contests ::


Forget Andre the Giant or The Big Show – At 7 feet tall and over 300 pounds, Matt 'The Blueprint' Morgan has mapped out a physique worthy of the heavyweight title and a bodybuilding pro card.
Section: Sports ::


Sometimes, it feels like you've had 95 percent of a great workout. Which is better than nothing, but still... Here's how to hit the 100-percent mark with 5 different body parts.
Section: Training ::


The wrestling icon on his workouts, his wrestling, and what's next on the Angle agenda.
Section: Sports ::


Don't let the momentum you've achieved suddenly turn against you. Here's how to keep the gains going strong.
Section: Mind ::


You want your shoulders to look good and work well, not shoot off pain sparks every time you lift your arms. This giant set workout will build muscularity and maintain joint integrity at the same time.
Section: Training ::


Achieving your best back development will not be easy. It takes sacrifice, great effort, high intensity, and pushing yourself to new realms.
Section: Training ::


No one ever said shaping up would be easy. Here’s how to keep moving forward when the headwinds are stiffer than usual.
Section: Mind ::


I am sure you have seen articles in magazines or here on Bodybuilding.com talking about how to stay motivated with tips and tricks to get you psyched to train. Although they help a lot of people, they don't help everybody.
Section: Training ::


Even though it is not taken too seriously in some gyms across the globe, if you are in a lot of other gyms and you scream and throw weights around while wearing clothes that are holy and ripped then you will get a lot of strange looks at best.
Section: Training ::


Follow this handy guide, and your training partner will return the favor.
Section: Training ::


If the Arnold Classic is bodybuilding's Super Bowl, the Arnold Sports Festival Expo is the fitness world's Ringling Bros. & Barnum and Bailey act. These were the highlights.
Section: Contests ::


You know that someone made an impact on the field of their choice when people are studying your training methods and thought processes over three decades after you were active. Arnold Schwarzenegger is someone who obviously did just that.
Section: Training ::


What if I told you that a fruit that was originally banned from being cultivated in America at the start of the 20th century may very well be the fruit that helps you achieve all of your health and fitness goals now in the 21st century?
Section: Nutrition ::


When you think of bodybuilding and fitness in general what is the first thing to come to mind? For most people it is having the abs. The six pack is what all the guys visualize when it comes to losing fat or even building muscle.
Section: Training ::


Master your intake of the muscle-building macro, and your gains will skyrocket!
Section: Supplements ::


Everyone loses their inspiration in the gym sometimes. What matters is what happens next. Here's how to relaunch your program for out-of-this-world results.
Section: Training ::


When most people get into bodybuilding, the first thing they think about is either losing fat and getting ripped or if they are hardgainers packing on pounds of muscle and improving their bench.
Section: Mind ::


If you want the complete look of size & strength then your forearms cannot be ignored. Use wrist curls with the following methods & workouts and watch them grow.
Section: Training ::


If you want to give an impression of power then training traps using barbell shrugs is what you want. Use this basic exercise with any of the following methods & workouts and watch them grow.
Section: Training ::


Training triceps is a must if you want sleeve busting arms - tri's are two-thirds of the upper arm after all. Use this basic exercise with any of the following methods & workouts and watch them grow.
Section: Training ::


If you want to build those biceps fast, then try the EZ Bar Curl. Use this exercise with any of the following methods and watch your upper arms grow!
Section: Training ::


Want sexy, well toned abs? Try the cross body crunch with the following methods & workouts - your abs will get firm... and noticed!
Section: Training ::


If you want big, strong shoulders then give the seated dumbbell press a try. Use this basic exercise with any of the following methods & workouts and watch them grow.
Section: Training ::


If you want to add a lot of thickness and detail to your back, you need barbell rows. Use this exercise with any of the following methods and watch your back grow!
Section: Training ::


If you want to add a lot of new size and strength to your upper torso, you need to do the decline barbell bench press. Use this exercise with any of the following methods and watch your chest grow!
Section: Training ::


Your legs are not complete unless the calves are also in great shape! One move that will help most is the standing calf raise. Use this exercise with any of the following methods and watch them grow.
Section: Training ::


Do you want massive hamstrings and a strong lower back? Then the stiff-legged deadlift is perfect. Use this exercise with any of the following methods and watch them grow.
Section: Training ::


You need to train legs if you want a great physique; and squats are the king of leg exercises. Use this exercise with any of the following methods and watch them grow.
Section: Training ::


This series is going to help you cover the training aspect of the puzzle. Sometimes the basics are best. Perhaps for you, a different movement than what you see everyone else doing is what will assist you in strength and size gains.
Section: Training ::


Every year Iron Man Magazine and Bodybuilding.com give people the opportunity to grace the cover of Iron Man and being known as the winner of the BodySpace Spokesmodel Search. Meet this year's top 5 female finalists.
Section: Contests ::


Every year Iron Man Magazine and Bodybuilding.com give people the opportunity to grace the cover of Iron Man and being known as the winner of the BodySpace Spokesmodel Search. Meet this year's top 5 male finalists.
Section: Contests ::


When it comes to bulking your diet is not to be overlooked. Read on for a breakdown of the protein, carbohydrate, and fat sources that should be included in a well rounded bulking diet in order to get maximum results!
Section: Nutrition ::


Whether you are someone who is making health and fitness a New Year Resolution for the first time or you have tried and failed for years, 2011 is going to be different for you. This year will be your year.
Section: Mind ::


With 2010 on its way out you may be looking ahead towards the new goals that you hope to accomplish in 2011. However it's never too late to try and accomplish your 2010 goals. Who says you can't have it all?
Section: Mind ::


L-carnitine is synthesized in the body from the amino acids lysine and methionine. Regardless of what your bodybuilding and fitness goals are, your chances of success will increase greatly if you have l-carnitine in your arsenal.
Section: Supplements ::


Do you have family and friends who are into health and fitness or are making those New Year Resolutions to get in shape? Wouldn't it be great if you could help them meet their goals? This holiday season you can do just that.
Section: Supplements ::


If you're not on Bodyspace yet then you are missing out on a treasure trove of information. Read on to see what some of our notable Bodyspace members have to say about building that perfect chest. And create your Bodyspace account today!
Section: Training ::


We have all been there at one time or another, inexperienced in fitness and joining a gym for the first time. You are nervous and unsure what you are supposed to do. Here's 6 things you definitely shouldn't do.
Section: Training ::


One of the biggest roadblocks to achieving your fitness goals has to be controlling your cravings for fatty foods. If you find yourself veering off track why not try one of these 8 Motivational Tips? You won't be sorry!
Section: Mind ::


How many articles have you read that have given you all of these reasons why you should start bodybuilding and eating healthy? Every story is motivating in its own way and has an impact on many lives.
Section: Mind ::


Sign up now to compete against other BodySpace members for a chance to become the next BodySpace Spokesmodel! 10 finalists will be flown down to Los Angeles next January to compete before a live crowd at the 2011 Los Angeles Fitness Expo!
Section: Contests ::


I am not going to waste time telling you why you should try bodybuilding. You want to change your body. You have the passion, but you don't know where to start or what to do. I am here to show you the way.
Section: Training ::


Roger Lockridge heads back to the gym for the third week in the Y3T program. Read on to see how Roger handled 'Total Annihilation'!
Section: Training ::


Roger Lockridge is taking Neil 'Yoda' Hill's Y3T program to the gym for another full body workout. Read on to see how he tackles week 2 of this training program!
Section: Training ::


Last year, I put FST-7 to the test. Now, I am going to do the same for the Neil Hill's Y3T system. People throughout the UK swear by it and now it is making headlines here in the US. Learn more about Y3T right here.
Section: Training ::


Roger Lockridge is taking Neil 'Yoda' Hill's Y3T program to the gym for a full body workout. Read on to see how he handles week 1 of this training program!
Section: Training ::


Roger Lockridge takes Kris Gethin's Dramatic Transformation Principle to the gym for some shoulder dropsets. Read on to see how he did!
Section: Training ::


The must see event of the year is fast approaching. The 2010 Joe Weider Olympia Weekend is shaping up to be the most exciting weekend ever and Bodybuilding.com is proud to be the online destination for anything and everything.
Section: Contests ::


Roger Lockridge takes Kris Gethin's Dramatic Transformation Principle to the gym for a chest and back superset. Read on to see how he did!
Section: Training ::


Roger Lockridge takes Kris Gethin's Dramatic Transformation Principle to the gym for a great legs workout. Read on to see how he did!
Section: Training ::


If you are looking to make a big change regarding your health and well being then this is the article for you. Kris Gethin takes you through his Dramatic Transformation Principle and shows you how to kick start your own transformation!
Section: Training ::


Roger Lockridge takes Kris Gethin's Dramatic Transformation Principle to the gym for an arms workout. Read how he did!
Section: Training ::


A commercial gym gives you a lot of training options, but it's not the only way to see great muscle gains! Follow this at-home workout with minimal equipment, and you will get in the best shape of your life while saving time and money!
Section: Training ::


Are you afraid to challenge yourself and reach toward your ultimate goal - massive muscles? After reading this article, you should be ready to take the first steps in the journey from the skinniest dude in your gym to the biggest!
Section: Training ::


Having trouble getting your calves to grow? You can achieve calves that will make you think about walking around in shorts in January.
Section: Training ::


Do you want balanced, muscular legs? If you are serious about training, then you need to pay better attention to the back of your thighs.
Section: Training ::


Is your back workout hitting a wall? What you want is a back to be proud of - wide and thick like the pros. Learn how to add truckloads of muscle with this 2 part back workout!
Section: Training ::


When you can't perform squats to make your legs grow, don't lose hope! Use this quad workout that focuses on foot position to pack on muscle to your thighs!
Section: Training ::


The new year isn't so new anymore, but that doesn't mean you can just forget about your New Year's Resolutions! There's still time to achieve them! Find the motivation to succeed right here.
Section: Mind ::


Whether you want to lose fat or build muscle - or both - an active lifestyle means you need Vitamin C! And a lot of it! Learn more about how to get enough vitamin C to succeed at your goals below!
Section: Supplements ::


Supplement ads are everywhere! But the one that you need is rarely seen - a multivitamin and mineral. Read on to discover why you need a great performance multivitamin to achieve your health and fitness goals!
Section: Supplements ::


Herbal plants are spread throughout the supplement industry. You are probably taking herbs and don't realize it! Find out what the best herbal supplements are for your specific health and fitness goal below!
Section: Supplements ::


You may not know it, but people are inspired by you! Dedication, intensity, and focus - you have worked hard to achieve it. Read on to find out how you can share your positive experience with others and inspire even more people!
Section: Mind ::


If you want to look freaking huge, you must have a pair of shoulders that you can be proud of. It takes a lot of work, and you will be sore, but do this routine for six to eight weeks and you can build monster shoulders.
Section: Training ::


Improve your ability to hit, pitch, run, and jump and dominate the baseball field without getting hurt. Here are some great exercises and a sample plan. Let's get started.
Section: Sports ::


There is more to it than just the bench. There are different angles and movements to improve and balance it. Use this simple routine to build a massive chest.
Section: Training ::


I just got back from the Arnold Weekend in Columbus, OH and I had to let you guys in on what it is like heading to the biggest weekend in bodybuilding for the first time. Find out who I saw over the weekend!
Section: Contests ::


I got an opportunity to check out FST-7 Defined and I am going to give a review for all the readers of Bodybuilding.com. I will cover each part briefly…
Section: Training ::


If this program is good enough for Mr. Olympia Jay Cutler, then it's definitely good enough for me. Use this FST-7 workout to build big legs.
Section: Training ::


I decided to come up with some quick workouts - for each body part - on those days that I have to be in and out fast. Try these intense 20 minute workouts!
Section: Training ::


'How much can you bench?' If you are on this site and have lifted for longer than one day, you have probably been asked this question at least once. Here are the absolute musts to reach a new max quickly and safely.
Section: Training ::


German Volume Training (GVT) is a training system that has been used by powerlifters, bodybuilders, and Olympic lifters to break plateaus, and gain mass. Try these GVT programs to transform your physique.
Section: Training ::


If this program is good enough for Mr. Olympia Jay Cutler, then it's definitely good enough for me. Use this FST-7 workout to build big biceps and triceps.
Section: Training ::


This year, skip the resolutions. Why do the same thing you did last year and not get anywhere? Try these ideas and find real fitness success in 2010.
Section: Mind ::


If this program is good enough for Mr. Olympia Jay Cutler, then it's definitely good enough for me. Use this FST-7 workout to build big shoulders and traps.
Section: Training ::


If you don't train forearms, your arms just aren't going to look complete. Here are some great tips and a sample arm routine to do what you need! Try it out.
Section: Training ::


Since Roger's chest workout was successful, he tried FST-7 on back. If you want to blast your lats, do it with this workout. Try it and watch your back grow.
Section: Training ::


I intend to help you get that mindset by showing you some techniques that will improve your way of thinking and have you believing you are a success. Here are 4 techniques that will help you succeed. Learn more.
Section: Mind ::


Hardgainers need not worry any longer. Part 4 of this 4 part series covers motivation for real muscle building. Try it and leave your skinny past behind.
Section: Mind ::


Roger Lockridge has gathered together this guide to turn hardgainers into rock hard gainers! Roger himself got started at 125 pounds, but today he is well over 200 pounds. Start seeing progress today with this four part series.
Section: Training ::


Hardgainers need not worry any longer. Part 3 of this 4 part series covers training for real muscle building. Try it and leave your skinny past behind.
Section: Training ::


Hardgainers need not worry any longer. Part 2 of this 4 part series covers supplementation for real muscle building. Try it and leave your skinny past behind.
Section: Supplements ::


Hardgainers need not worry any longer. Part 1 of this 4 part series covers nutrition for real muscle building. Try it and leave your skinny past behind.
Section: Nutrition ::


FST-7 is an intense and productive program created by Hany Rambod. It is also used by many top Pro bodybuilders. Find out more and take it for a test drive.
Section: Training ::


Triceps are the primary pushing muscles of the upper arm and assist on any upper body press. If you want eye-popping triceps then the following tips, exercises and workout will be the perfect start. Get results... NOW!
Section: Training ::


You are getting frustrated, it is very understandable. What is going on? Well, you have hit what is called a plateau. Try these 4 training techniques to break out of your plateau and get back to crushing the iron. Learn more.
Section: Training ::


You are exhausted, hot, sweaty, and ready to call it a day. You think to yourself, 'I can stop now. I worked hard today... What is it going to hurt?' See what can happen if you change that way of thinking. Find out how right here.
Section: Mind ::


After reading this article and applying these four steps, you will get on your way to a leaner, healthier and sexier physique a lot quicker. Start burning that fat with these 4 simple steps!
Section: Training ::


Big arms, who doesn't want them? This article is about how to train them to make them big, strong, and something that will be shown off... Here's the workout along with some important tips to build big, strong arms. Learn more.
Section: Training ::


Everyone has that one day of the week they have to push themselves a little harder to get through. I intend to cover every body part or 'day' of the week in order to get you psyched up to go hit it next time at the gym. Learn more.
Section: Mind ::


You are moving along with training but feel like nothing is happening. You need to look at your successes a little differently. Here are the little steps you may not be noticing as you start losing your motivation to continue.
Section: Mind ::


I found that to achieve your goals, you had to have that same motivation, that same drive as all the stars... How can an average nine-to-five office worker dig up the same drive? The ideas are simple but the effort is not free! Learn more.
Section: Mind ::


These are the five factors that, in my opinion, prove beyond a shadow of a doubt what common bonds bodybuilders share and how they stand out from those that have yet to benefit from our wonderful sport. Here they are:
Section: Mind ::

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