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.

 
Exorcising the Demons
Exorcising the Demons
After doing contest prep for thousands of clients over the last twenty years (real years, not rounding up ten years like a lot of online prep guys), here are some of the more common demons that competitors face to get insanely shredded.
Choose One: Piss and Moan or Personal Growth
Choose One: Piss and Moan or Personal Growth
2020 started out pretty well. Then all shit broke loose. Were you on Camp Complain or Camp Let's Figure It Out? I quickly realized I had two options.
I Know Shit
I Know Shit
What's common knowledge to me may in fact be new to you...so here you go: Thirty-five training, nutrition, and supplementation gems to reach your physique goals. And oh do these gems glisten.
3 Relationship Red Flags for Bodybuilders
3 Relationship Red Flags for Bodybuilders
You've been taking care of yourself and have gotten into great shape, and have secretly wanted your spouse to do the same, but they have shown no desire forever, until now. Why?
It’s Not Just About Shredded Glutes
It’s Not Just About Shredded Glutes
Many people end up over-dieted and look horrible due to chasing this shredded glute finish line and STILL don't end up with the look they desire. As a competitor, it's all about balance.
Shitty Metabolism?
Shitty Metabolism?
If you build it, the gainz will come.
I Didn’t Learn a Thing From My Father
I Didn’t Learn a Thing From My Father
As I got into my 20s, I was dead set on making a living as a bouncer. I mean, if John Dalton could make a living bouncing at the Double Deuce kicking everyone's ass while driving a Mercedes, I could do it.
Quiet Riot
Quiet Riot
Talk, but more importantly, LISTEN to your kids.
A Social Experiment Gone Wrong
A Social Experiment Gone Wrong
Why can’t you speak to people face-to-face like you can on social media?
Skipload Manifesto
Skipload Manifesto
I am providing this information in detail in one location, not so much for people to use the information themselves (though this will obviously happen), but to explain the methodology to those who still don't understand it or feel that it isn't an effective way to get lean.
The Stress of It All
The Stress of It All
You do you and let me do me.
Online Trainers Going Broke: Don't Blame COVID-19 or the Government
Online Trainers Going Broke: Don't Blame COVID-19 or the Government
The next few months are going to be incredibly difficult for the vast majority of online trainers. Consider me Dr. Phil for a minute as I provide four things that you can do to not find your dumbass in an anxiety-riddled situation when or if something like this happens in the future.
Supersets for Hypertrophy Training
Supersets for Hypertrophy Training
The trick is to get the right combination for the muscle or the area of the muscle you are working. Inside I have the best supersets for each muscle group and some crazy options — just in case you want to go psycho and do something that everyone else doesn't have the balls to do.
Small Guys and Their Thought Bubbles
Small Guys and Their Thought Bubbles
I want to get huge by summer, old bro. How do I get big like you?
How to Become a Successful Columnist for elitefts
How to Become a Successful Columnist for elitefts
Or in other words...here are five things I feel are important if you're going to be a successful writer. If I can do it, you can too.
5 Things Online Trainers Should Do To Be Successful
5 Things Online Trainers Should Do To Be Successful
Though the method of promotion or exposure has changed dramatically, there are still things that have remained constant to be successful as an online trainer.
7 Exercises That Have Become Extinct
7 Exercises That Have Become Extinct
Trends come and go and with them, certain exercises. With that in mind, which exercises does a seasoned bodybuilder say are outdated?
I’m a Prep Coach, Not a Salesman
I’m a Prep Coach, Not a Salesman
I was invited to a bodybuilding group on Facebook the other day and though I get a lot of these types of invitations and usually dismiss them, I decided to click on this particular one because the discussion being showcased was asking who in the group was a nutrition or prep coach.
Is Overtraining a Myth?
Is Overtraining a Myth?
Be careful from whom you take advice...
Thank You, Innovation!
Thank You, Innovation!
Leg equipment has come a long way...
11 Things You Shouldn’t Do On Stage (Unless You’re Huge)
11 Things You Shouldn’t Do On Stage (Unless You’re Huge)
Don't do any of these things... unless you can pull them off.
5 Reasons Why Your Chest Sucks
5 Reasons Why Your Chest Sucks
I have compiled a list of what I have noticed in the 35 years I have spent in gyms that I feel are the five biggest obstacles to growing a great set of titties. Also, ease up on the bench press.
Don’t Make These 10 Mistakes After a Bodybuilding Contest
Don’t Make These 10 Mistakes After a Bodybuilding Contest
I have always felt that a big part of my writing should be to save as many people as I can from making the mistakes I have made or witnessed others make in my 3.5 decades of bodybuilding. I've narrowed that list down to 10, and hopefully this saves you from yourself.
How to Get Huge in Less Than 1,000 Words
How to Get Huge in Less Than 1,000 Words
Train hard and train to failure. That's it. That's really all it takes to get huge.
Can I Continue to Build Muscle in My 40s Without Getting Injured?
Can I Continue to Build Muscle in My 40s Without Getting Injured?
Oh, lordy, are you over 40? Sure, you might not feel like 40 most of the time (or all of the time), but you need to remember you're not a 20-something anymore, so you can't be training like one, either. Back to the question in the title... Yes.
I’m Going To Die
I’m Going To Die
As I close in on turning 50 this next March, I admit that death has had a much more profound impact on me, to the point of almost making me dwell on it... and taking a 3,000-mile-long trip to spend time with my mother-in-law who has stage-4 cancer didn't really help much, either.
The Scale is Ruining Your Physique (and Bodybuilding)
The Scale is Ruining Your Physique (and Bodybuilding)
In bodybuilding, numbers aren’t represented on stage; you're scored based on your overall look or (I almost hate to use that phrase for reasons I won’t get into here). It makes no sense to add 20 pounds of muscle only to have your midsection increase by 4 inches or more.
Social Media Eliminates the Small Pond
Social Media Eliminates the Small Pond
I love the Internet. I really do. But at the same time, I can tell you that I absolutely miss those days where I was able to feel like a big fish in a small pond before the Internet came about. It's a paradox for us as we're all small fish in a very big pond.
20-Year-Olds, You’re Off The Hook — I've Got Smaller Fish to Fry
20-Year-Olds, You’re Off The Hook — I've Got Smaller Fish to Fry
Here's a riddle for you. What's worse than 20-something-year-olds? Teenagers. Teenagers are the worst. Worse than that, even? Teenagers on Instagram. Where on Earth are they learning all of this annoying stuff? Jeez...
4 IG Exercises That Don't Suck
4 IG Exercises That Don't Suck
Out of all of the crap floating around on the Internet, I've only found 4 exercises to be worthy of mentioning. By the way, that says a lot because 2 of 'em use bands, and I am not a band guy.
Risk Versus Reward
Risk Versus Reward
If we all sat inside a cage and didn’t go anywhere, we would certainly be safer with less chance of injury or death. But what kind of life would that be? No one cares what you think, so shut up.
5 Ways to Find a Healthy Balance Between Bodybuilding and Family
5 Ways to Find a Healthy Balance Between Bodybuilding and Family
Contrary to what some people may tell you, it IS possible to balance between bodybuilding and your family. It takes work, and I've done the work. These 5 steps might not save your marriage, but they're certainly worth trying.
Bang Legs Without Banging Your Lower Back
Bang Legs Without Banging Your Lower Back
It took me 26 years to develop lower back issues. But over the last 10 years, I've learned ways to work around them since becoming a slob is not an option. If you're looking for ways to train legs without getting hurt (again), this article is for you.
Next Level Pec Training
Next Level Pec Training
An alternative title: Here are three things you can do to make your titties pop. I doubt any judge has ever said to a competitor that their chest was too large, so if you really want to wow the judges, start by working on your elbow position.
Just an Old Guy Fighting for Cool
Just an Old Guy Fighting for Cool
I went to the Arnold this year, and though I have berated guys in the bodybuilding industry for a very long time about how they dress, I wasn’t about to show up looking like my friend, who was the valedictorian of our high school graduating class, wearing 25-year-old Levi jeans, white New Balance tennis shoes...
It's Time to Stop Calling Suicide Selfish
It's Time to Stop Calling Suicide Selfish
I've seen a lot of people call suicide "selfish." I’m not saying I understand why people kill themselves, but when I’m the compassionate one who has to say maybe people should be a little more understanding, that should say something.
The Most Exciting Thing I've Ever Seen at a Bodybuilding Show
The Most Exciting Thing I've Ever Seen at a Bodybuilding Show
Before the Men's Bodybuilding Finals could begin on stage, strongman had to finish the Stone Over Shoulder event. My first reaction was a giant eye roll. As if anything else couldn’t be any more boring than watching guys pose, I instead get to watch 400-pound men lift stones. Yay me.
Don’t Let the Wheels On The Bus Run Your Ass Over
Don’t Let the Wheels On The Bus Run Your Ass Over
If you were on a serious and strict diet in 1985, you really had very few, if any, options to go out to eat and you were relegated to eating only at home. In 2019, there really is no excuse not to eat relatively well while out at a restaurant unless you simply DO NOT WANT TO.
Where Have You Been, Joe Clark?
Where Have You Been, Joe Clark?
As most writers in the bodybuilding industry are aware, the majority of people who troll are crybaby meatheads who think they deserve your writing gig because they are so much more knowledgeable. This was not so with Joe Clark...
Skip’s Guide to the Best Burgers in Columbus, Ohio
Skip’s Guide to the Best Burgers in Columbus, Ohio
You're heading to Columbus, Ohio for the Arnold in a couple of weeks. We know. If you care more about eating really good food and not as much about the crowd and being seen, here are my top-3 burger recommendations based on my foodie research.
My Dream Gym
My Dream Gym
I decided to make some notes about the main things I would have in a gym if I owned one and didn’t care as much about making money as I did about just having a badass gym to train in. I think every meathead has done this at one time or another.
I'm a Bodybuilder and I Don't Drink
I'm a Bodybuilder and I Don't Drink
I am that guy who takes his food to get-togethers like this one. I figure it is a casual get-together and everyone will be eating and drinking so bringing my own small cooler of food should be no big deal. Slowly, it turned into a big deal — everything turned into a big deal.
Just the Fats Ma’am
Just the Fats Ma’am
I knew going in that this could be one of those situations where I was going to listen to someone tell me how smart they were and I was going to play my typical role of “dumb older guy who used to work out and now just wants to not be fat and live a long time.”
Cash-Register Lady, Your Mom, and Applebee’s
Cash-Register Lady, Your Mom, and Applebee’s
Don't lie. You know it's gonna be good based entirely on the title.
5 Gym Rat Gifts for Less Than $20
5 Gym Rat Gifts for Less Than $20
You could always go one step further and get all five of my recommendations for less than $65!
In With the Old, Out With the New
In With the Old, Out With the New
LOOKING at these guys on the TV while I am training is bad enough, however, LISTENING to them give advice or say anything, at all, is like nails on a chalkboard.
Skip’s Top 3 Fitness Trackers
Skip’s Top 3 Fitness Trackers
After a few months of really digging into different brands and models, checking reliability, accuracy, battery life, practicality, etc., I was able to narrow down my recommendations to three.
Integrity — Is It Missing or Just Hard to Find?
Integrity — Is It Missing or Just Hard to Find?
Let's begin by honestly answering these four questions.
Skip’s Take on the Mr. Olympia
Skip’s Take on the Mr. Olympia
I am QUALIFIED to give an opinion. Why? I workout.
10 Things I Miss About My Teenage Years
10 Things I Miss About My Teenage Years
I sometimes reminisce about my teenage years when my parents paid the bills, paid for my clothes and food. I believed I was just put on earth to get huge and complain about my clothes, food, and the fact that they didn’t provide me with everything I wanted.
Till Bodybuilding Do Us Part
Till Bodybuilding Do Us Part
As a bodybuilder with a regular job, you can find yourself away from home 10-12 hours a day, which includes commute, work, and gym time. As a husband and father, this typically doesn't go over too well. Here's what I do to keep my wife from wanting to divorce me.
The Price is Right — Or is it?
The Price is Right — Or is it?
Most people, when given the opportunity, like to run on about how busy they are and how they have no time to do anything they want to do or to get everything done that they need to get done in a day. Bodybuilders do it.
The Freak Show Exodus
The Freak Show Exodus
You will have your supporters and your naysayers as with everything in this world, but I am in complete support of this shift in the paradigm. Why?
Skip's Do-Overs from 1984: What I Wish I Knew 34 Years Ago
Skip's Do-Overs from 1984: What I Wish I Knew 34 Years Ago
Of all of the things I wish I could go back and redo, these five things stand out as the most important or all-encompassing.
Your Body's Shelf Life
Your Body's Shelf Life
Just like bad milk, our time is limited. It runs out for everyone.
Cheat Meal vs. Cheat Day(s)
Cheat Meal vs. Cheat Day(s)
Which is the best method?
5 Things Every Competitor Needs To Be Successful
5 Things Every Competitor Needs To Be Successful
In my 30 years of competing and 20 years of training competitors, I have narrowed the endless list of requirements for success down to five main variables.
Dos and Don’ts of Dieting While Traveling or on Vacation
Dos and Don’ts of Dieting While Traveling or on Vacation
Being outside of your normal routine and away from home can make it challenging not to wreck your diet, but there are a few ways to manage the damage.
FML: I Have A Vegan Under My Roof
FML: I Have A Vegan Under My Roof
This turd doesn’t stray: She asks if things are cooked in animal fat. She will not eat a burger, opting for the non-meat version every time. She won’t eat a snack or anything that the other girls eat, even if there is a group of them together hanging out.

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