Ken "Skip" Hill

IntenseMuscle.com

Ken “Skip” Hill has been involved in the sport of bodybuilding for almost forty years and competing for over twenty years. Born and raised in Michigan, he spent 21 years calling Colorado home with his wife and their four children. 4 years ago, he and his wife traded the mountains for the beach, relocating to South Florida. His primary focus is nutrition and supplementation, but he is called upon for his years of training experience, as well. He started doing online contest prep in 2001 and is considered one of the original contest prep guys when the bodybuilding message boards were still in their infancy. Skip’s track record with competitive bodybuilders is well-respected, and he also does sport-specific conditioning, including working with professional athletes.

 
Skip's Poke Bowl Recipe
Skip's Poke Bowl Recipe
My TEAMSKIP YouTube channel is finally up and running. It took quite a bit of time to get everything right with the lighting, and sound, getting the correct equipment, and working out the kinks. The first video is my poke bowl recipe for my skipload meals. I have another video going live next week. Skipload […]
How To Save Your Lower Back and Knees Into Your 40s and 50s
How To Save Your Lower Back and Knees Into Your 40s and 50s

Skip Hill provides strategies for maintaining lower back and knee health while training legs intensely in your 40s and 50s.

TEAM SKIP YouTube Channel
TEAM SKIP YouTube Channel
My plans for my TEAM SKIP YouTube Channel
Take the 2024 Dick Challenge
Take the 2024 Dick Challenge

Avoid being a dick in the gym this year. Here are Skip’s pointers.

40 Years of Gym Pet Peeves
40 Years of Gym Pet Peeves

You likely contribute to this list. Read on to find out (lol).

The Real Reason You Are Not a Pro Bodybuilder 
The Real Reason You Are Not a Pro Bodybuilder 

Explore the structural components, hormone use, and recovery that play a crucial role in determining your bodybuilding status.

When To Train And When NOT To Train
When To Train And When NOT To Train

Explore the reasons why sometimes it’s smarter not to train and prioritize productive workouts for long-term progress.

Back to the Future
Back to the Future

Discover the intriguing shifts in gym culture (1984 vs. 2023) and how one veteran lifter cherishes the memories while embracing the changes.

Master These 5 Things Before Hiring a Trainer
Master These 5 Things Before Hiring a Trainer

Save your hard-earned money by learning how to train yourself. You’ll never need to hire a trainer again.

How to Not Get Injured While Training Over 50
How to Not Get Injured While Training Over 50

As 50+ competitors, we have different rules to follow in order to the play the game. Choose wisely—you only have one life.

Something To Talk About (Finally)
Something To Talk About (Finally)
6-month update since returning to the gym injury-free.
Strength Progression For Hypertrophy
Strength Progression For Hypertrophy
My "rules" for how I progress in strength to limit the risk of injury.
Sometimes, Intuition Is Wrong
Sometimes, Intuition Is Wrong
Even after reading thousands of my workouts, I don't always get it right.
Better Way To Do Shrugs?
Better Way To Do Shrugs?
I posit that my method of doing shrugs is better than yours.
Listen To Those Who Came Before You
Listen To Those Who Came Before You
In my experience, training is overcomplicated and nonsensical the large majority of the time. Everything you do in the gym should be logical and easily justified; there should be a reason for every movement, the sequence of the movements, where you schedule muscle groups in your training split, rep ranges, etc. This is, of course, […]
How I Am Coming Back After a Lay Off
How I Am Coming Back After a Lay Off
My diet and training plan coming off of a lay off.
I'm BAAACK!
I'm BAAACK!
It took me a minute, but I'm good now.
Do LESS of These 10 Things to Increase Your Progress
Do LESS of These 10 Things to Increase Your Progress

Your best progress will usually be found outside your comfort zone or by doing something you haven’t done before.

This Gym is Like No Other
This Gym is Like No Other

In the middle of nowhere, elitefts stands—strong, mighty, and powerful.

The TEAM SKIP Training Protocol of 2022
The TEAM SKIP Training Protocol of 2022

I’m tired of answering questions about TEAM SKIP Training. Here’s the updated version, for free. You’re welcome.

Things I Don't Like When I Diet
Things I Don't Like When I Diet
Your face. I'm done. 2 words for this coach log. See you next week.Seriously, your face does irritate the shit out of me but there are other things that irritate me, too. Some will say that trenbologna sandwiches make people irritable (if you don't get the reference, that's on you). After competing for as long […]
Cardio One Day Per Week
Cardio One Day Per Week
Yeah, you read that correctly. I know I have said that I don't do cardio, but I have changed my stance just a little bit and decided to do one day of cardio per week. The reasons aren't as obvious as you might think, though, so I want to expound. Get Leaner Obviously, I want […]
I Want to Talk about ME...
I Want to Talk about ME...
I have been all stealthy over here and just getting back to grinding at 100% for the last couple of months. I have refrained from talking about what I have been doing because I wanted to get some postive progress under my EliteFTS belt, first. Now that my knee rehab is finished, I've not been […]
Counting Trace Macros Is Overrated
Counting Trace Macros Is Overrated

Tired of inputting your nutrition information into an app to count your total macros and calories? Give this method a shot.

Why I Don't Like Training Partners
Why I Don't Like Training Partners
For the most part, I don't like training partners. It is just too hard to find that perfect fit.
3 Training Rules to Throw in the Trash
3 Training Rules to Throw in the Trash

When you get to the point that you know what works and what doesn’t, or you are limited by injuries, the rules need to change.

Why Older Bodybuilders Battle With Distention
Why Older Bodybuilders Battle With Distention
Older bodybuilders typically have distention and it isn't for the reasons you might think.
How I Train While Traveling
How I Train While Traveling
Times have changed. I used to train just as hard while out of town as I did while training at my regular gym. Of course, I wasn't training around injuries as much then as I am now, but I'm also smarter now than I was in the past, as well. I will share some things […]
Consistency Vs Perfection
Consistency Vs Perfection
Aim for one but rely on the other. This holds true for training, cardio, nutrition, and life in general.
Training Around An Injury
Training Around An Injury
For the last 15 months, I have been dealing with the worst injury of my 38 years of training. Even though it has continued to progress, albeit slowly, it is most certainly not 100%. It is possible that it may never be, but because of my love for training (and being stubborn), I will continue […]
Newbie Competitors: Don't Be Hoisted By Your Own Petard
Newbie Competitors: Don't Be Hoisted By Your Own Petard
Too many newbies talk too much when they should be listening. It's a game of execution, not arguing.
Dodged a Bullet (again)
Dodged a Bullet (again)
After 2 years of recovering from injuries, it almost happened again. This time it was not my glute/hip or knee but a pop in my biceps while training legs.
Skip’s 10 Questions for God
Skip’s 10 Questions for God

God, I know you’re busy answering all of these prayers from people wanting baseball to start (thank you, by the way), the war in Ukraine…

Bodybuilding Isn't a Team Sport
Bodybuilding Isn't a Team Sport
Bodybuidling is a selfish sport and even more selfish to people who don't understand anything about bodybuilding. Good luck trying to explain it.
Pay Attention To This One Thing To Optimize Your Progress
Pay Attention To This One Thing To Optimize Your Progress
There are a lot of variables and many facets to gaining muscle, losing body fat, or doing both at the same time (yes, you can do both at the same time). However, there is one thing that stands out above everything else and if you focus on it and look for it, you will be […]
While Cutting, Make The Training Fit The Diet
While Cutting, Make The Training Fit The Diet
While cutting, make the training fit the diet, not the other way around.
This Is Really Easy
This Is Really Easy
I probably get on some people's nerves when I say that getting lean is incredibly easy. Before you blast me and say that I am always lean or it's only easy for me, you're wrong; don't say it. If it is easy for me, it should be easy for the vast majority of people because […]
3 Weeks Into My Cut Phase
3 Weeks Into My Cut Phase
I am quite sure that some of you will be irritated that I'm not posting pictures, yet. I will get to that but not until I'm leaner. We all have our shit and my shit is that I don't post pictures until I'm much leaner. I have high expectations for myself, and I refuse to […]
Things That Are Working For Me This Year
Things That Are Working For Me This Year
The details of my cut phase
The Voice Of Reason
The Voice Of Reason
You know, the voice very few of us listen to even though it's the loudest voice in our head. I lead by example.
Just About That Time
Just About That Time
I have anxiously awaited this for a while now. In less than 2 weeks, I will finally get to start a cut cycle after being back to what I consider to be my "100%". No, my legs are certainly not 100% in reference to the size I had prior to my injuries that started in […]
4 "Advizes" For Your Vanilla Friends
4 "Advizes" For Your Vanilla Friends
Before any of you swingers get worked up, I'm not referring to THOSE vanilla friends. I'm talking about your friends who don't consistently work out or eat healthy. Vanilla friends like to ask a lot of questions at this time of the year. They want the best weight-training workout; they want the best diet plan […]
It's Time To Train Your Obliques
It's Time To Train Your Obliques

Proper oblique training will not make your midsection thick. Take a closer look at training your obliques

A Different Approach For Benching And Rowing
A Different Approach For Benching And Rowing
Switching angles or hand position can make a big difference. Try this variation.
The Difference Between 2021 and 2022
The Difference Between 2021 and 2022
I don't want to go down the list of things that sucked last year and complain about how crappy the year was; I've already done that a few times. I am focused on the POSITIVE things that are happening and the things I have to look forward to this year. Suffice it to say that […]
COVID Got Me
COVID Got Me
Just like everyone else these last 4 weeks, I finally succumbed to the rapture that is covid.
My Leg Training for 2022
My Leg Training for 2022
Exercises and methodology for training after a knee injury
Thank You Andy, Tony, and Dickhead Steve Jones
Thank You Andy, Tony, and Dickhead Steve Jones

I am quite sure that I am not the only one who has had people influence my motivation, positively or negatively. Here are my three.

My Detailed Plan For The Start of 2022
My Detailed Plan For The Start of 2022
And spending time at your mom's house
Things I Learned From This Knee Injury
Things I Learned From This Knee Injury
Tell me I can't do it; I'll prove you wrong--AGAIN
Sometimes, "Life" Takes Priority
Sometimes, "Life" Takes Priority
Knowing when to throw your hands up and saying "F*** it."
Bodybuilders and the Holidays
Bodybuilders and the Holidays
How you should eat over the holidays
5 Things Bodybuilders Should NOT Do After 50
5 Things Bodybuilders Should NOT Do After 50

You don’t have much time to waste or lose when chasing physique ideals at this age. Remember, you’re no longer in your 20s or 30s. Step up!

How To Eat While Out Of Town For the Holidays
How To Eat While Out Of Town For the Holidays
How to eat clean while out of town
How To Deal With Burnout/Low Motivation
How To Deal With Burnout/Low Motivation
Forget forcing yourself to train and diet. Each situation is different
I Lost 3 Inches Off My Waist in 8 Weeks
I Lost 3 Inches Off My Waist in 8 Weeks
Without changing even one thing with my diet and while doing ZERO cardio
Does Your Spouse Support You?
Does Your Spouse Support You?
It's difficult when your spouse doesn't support your passion
Have Enough Competitors Died Yet?
Have Enough Competitors Died Yet?

You might not be there yet, but as more people die you will feel the impact. Hopefully, you’ll question what you are doing.

2 Week Blast and 1 Week Cruise??
2 Week Blast and 1 Week Cruise??
This will never work, right?

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