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.

 
7 Exercises Lost to the '80s
7 Exercises Lost to the '80s
There's a reason techniques in the past were so widely used for so long: they worked. Go old school and give these exercises a shot.
Apparently, I Am Not Living the Bodybuilding Lifestyle
Apparently, I Am Not Living the Bodybuilding Lifestyle
Or so says a 22-year-old.
The Great Fructose Debate
The Great Fructose Debate
Some believe that fructose only replenishes liver glycogen and is unable to replenish muscle glycogen. Others believe that fructose is used first to replenish liver glycogen and then will replenish muscle glycogen. All we care about, for carb-loading use, are the visual results.
WANTED: Qualified Training Partner
WANTED: Qualified Training Partner
Only the serious need apply.
Why U.S. Bodybuilders Are So Dominant
Why U.S. Bodybuilders Are So Dominant
There are great bodybuilders from all over the world, but the U.S. has been the clear leader as far back as I can remember. This isn't a coincidence.
Skip’s Tips for Training Each Muscle Group
Skip’s Tips for Training Each Muscle Group
There are a lot of great tips, but these are what I consider the best for training back, shoulders, chest, triceps, biceps, calves, legs, and abs.
My Name Is Skip, and I Am a Resolutioner
My Name Is Skip, and I Am a Resolutioner
Most people fail miserably with their poorly thought-out ideas, weak plans, and grandiose proclamations of how they are going to change their lives — usually before the end of the first week. So what?
Kids Ruin Everything?
Kids Ruin Everything?
I recently read two statements that I not only disagree strongly with but am qualified to disagree with. Total immersion in a goal isn't the only way to success, and if you believe having a family has to take away from your goals — well, you're wrong.
Know Your Worth: Is It Smart for Trainers to Reduce Price?
Know Your Worth: Is It Smart for Trainers to Reduce Price?
I've heard, "Know your worth" a lot lately, and my response is to say that that statement is absurd and shows that you may not understand business as well as you think you do.
Opinions and Credibility
Opinions and Credibility
The problem, if I may opine, is that too many people do not understand that credibility is not given by the person who opines; credibility is given by others.
Good Luck Getting a Tan These Days
Good Luck Getting a Tan These Days
I've been tanning since I was about 16 years old, and beds these days just aren't the same. If you really want a tan you're going to have to find another way.
Confessions of an Old Bodybuilder: I Have Never Been to the O
Confessions of an Old Bodybuilder: I Have Never Been to the O
30 years of training, 20 years of competing, 15 years of working in the industry, and I've never once been to the Olympia. I don't plan to go anytime soon either.
I’m Just Like You
I’m Just Like You
I'm a judgmental dick, but technically, I'm no different than some of the people I judge.
Can I Catch a Break? — My Harrowing Situation with Lisinopril and Angioedema
Can I Catch a Break? — My Harrowing Situation with Lisinopril and Angioe...
At 9:30 my right lip was swollen, by 12:30 the skin on the entire right side of my face was pulled tight, and by 1:30 I was in the emergency room.
Rice Cakes and the Antiquation of Peaking Methods
Rice Cakes and the Antiquation of Peaking Methods
Quit doing old, dumb shit that doesn’t work.
'I Need You To Bring Something To The Table' — Training With My Wife
'I Need You To Bring Something To The Table' — Training With M...
We took eight weeks off after what was pretty much a train derailing from the tracks, and someone replaced my wife with some crazy bitch that I don’t recognize.
Not Motivated? Unplug
Not Motivated? Unplug
If you struggle to find motivation and have been training for only a handful of years, I would question your passion for training. If you struggle to find motivation after training for 20 years, I feel ya.
The Death of Bodybuilding
The Death of Bodybuilding
We can argue which factors are to blame until we are blue in the face but these are the main issues.
Bodybuilding Moochers
Bodybuilding Moochers
We are all a representation of our sport and industry. Which means I’m gonna have a problem with a shitbag begging for money for something he or she could pay for themselves if they weren’t so lazy and entitled.
Competitors: Not the Wrong Advice
Competitors: Not the Wrong Advice
Didn't place? Only made last call-out? No problem — just blame your prep coach.
The Competitor's Pump-Up Guide — Either Do It Right or Don’t Do It At All
The Competitor's Pump-Up Guide — Either Do It Right or Don’t Do It ...
You can spend months dieting and training in preparation to show your best on stage, but if you screw up in the final 30 minutes, what you're left with is a sub-optimal package and poor placement.
 Body Mechanics 101: How To Bring Back 80s Lat Development
Body Mechanics 101: How To Bring Back 80s Lat Development
We have a current state of back development in the sport that erectors are thick and upper backs overpower lat development. There's a reason for this — and a way to fix it.
Have More
Have More
You have every right to be boring and unappealing to others because you can’t carry on a conversation about anything outside of nutrition or training. But everyone around you is going to realize you suck.
Body Mechanics 101: Training Partner Form Fix
Body Mechanics 101: Training Partner Form Fix
In my entire life of training, I've only ever had six training partners, and never more than one at a time. Now I have two. That's right — there are three of us.
Generation Pussy
Generation Pussy
I can’t help but be annoyed at what has come of this generation in the gym. Basketball shorts over tights? Nalgene bottles? Functional exercises? What is wrong with these kids?
Body Mechanics 101: Three Things to Help Eliminate Pelvic Tilt
Body Mechanics 101: Three Things to Help Eliminate Pelvic Tilt
After being plagued with injuries for six years, these three things got me back to pushing legs 100% without risk of injury.
The Psychology of Aging
The Psychology of Aging
I had another birthday, which meant the return of my annual day spent obsessing over my age. This time I realized something new: I know how I want to die.
Body Mechanics 101: Hunting for the Elusive Rear Delt
Body Mechanics 101: Hunting for the Elusive Rear Delt
I have been asked so many times lately about rear delts that I figured I would make this the topic for the second edition of Body Mechanics 101.
Why Deads Are Overrated
Why Deads Are Overrated
If you want full back development, you're going to have to stop focusing on the deadlift.
Body Mechanics 101: Elbow Position for Triceps Extension
Body Mechanics 101: Elbow Position for Triceps Extension
I see terrible training mistakes on an almost daily basis, and not just the ones veteran meatheads like to post on social media to poke fun at someone in the gym who doesn’t know any better.
7 Things That Can Make You A Successful Online Trainer
7 Things That Can Make You A Successful Online Trainer
I'm putting the satire on hold for one article. Here's some straight-up information to help you become a better online trainer.
If I Could Write a Letter to Me...
If I Could Write a Letter to Me...
I took the opportunity to write myself a letter but with one caveat: I couldn't include ANY reference to working out, competing or being “buff.”
Be Careful What You Wish For
Be Careful What You Wish For
...and thankful if you get it.
Pull Through Reps: How To Maximize Back Gains
Pull Through Reps: How To Maximize Back Gains
It is my opinion that most body parts do not necessarily need to be worked through a full range of motion to be effective. Exclude the back.
The Art of the Carb
The Art of the Carb
Here are three timing principles that I use with my clients and feel strongly will allow almost anyone to ingest carbs and get leaner.
Stimulate Don’t Annihilate
Stimulate Don’t Annihilate
After all these years and cycles through training trends, it turns out that Lee Haney might have been right all along.
My Wife and God Cause All of My Stress
My Wife and God Cause All of My Stress
While I was recently wallowing in my own self-pity, I had an idea: what else could possibly go wrong?
I Might Be an Asshole But I'm Not Arrogant
I Might Be an Asshole But I'm Not Arrogant
Apparently when you become a self-proclaimed expert in training and nutrition, you also know everything about politics, social issues, and life. Have we always been this arrogant?
Ladies and Gentlemen, Kevin Jabroni?
Ladies and Gentlemen, Kevin Jabroni?
The 2016 Mr. Olympia ended up being more about Kevin Levrone than Phil Heath. Was it empty hype?
You’re Not Hot, You’re Just Old
You’re Not Hot, You’re Just Old
Feeling young and looking young are two entirely separate things.
Why Bodybuilders Have a Love/Hate Relationship with Vacations
Why Bodybuilders Have a Love/Hate Relationship with Vacations
I get asked a lot about what to do about workouts, diet, etc., while on vacation. My response?
Selfish or Selfless?
Selfish or Selfless?
Everyone has a line. You may not know where it is and you may never reach it, but it's there.
You’ll Be An Old Bastard One Day Too
You’ll Be An Old Bastard One Day Too
If you had asked me when I was 20 if I was going to still be training at almost 50, I would have said absolutely. I just didn’t know these five things would change.
Understanding Self-Sabotage — Too Legit To Not Quit?
Understanding Self-Sabotage — Too Legit To Not Quit?
There are legitimate reasons that sidetrack us, and there are situations where we want to find an obstacle so we don't have to work. Do you know the difference?
Whiny Physique Competitors, Let’s Get Something Straight
Whiny Physique Competitors, Let’s Get Something Straight
It occurs to me that the large majority of whining is coming from physique competitors. Apparently no one has been honest with you up to this point.
Quit Blaming The Judges
Quit Blaming The Judges
I'm getting tired of hearing words like "politics" thrown around to scapegoat a lost competition. Yup, it's rant time.
Do You Have a Fat Slob for a Wife?
Do You Have a Fat Slob for a Wife?
I've been married for 23 years and have had a wife fluctuate from one extreme to another. Just hear me out.
3 Old-School Exercises You Need in Your Training Plan
3 Old-School Exercises You Need in Your Training Plan
Growing and progressing is the name of the game. You should do what works even if it isn't new.
Why Comfort Can Kill Your Progress
Why Comfort Can Kill Your Progress
Familiarity and comfort aren't always bad things — I drive the same route home every day. But in your diet and training? Be ready for change.
Something Old, Something New, Something Borrowed…Someone’s Blue
Something Old, Something New, Something Borrowed…Someone’s Blue
There's a difference between using someone's ideas or concepts and flat-out stealing them. It's very simple to figure out, even though a lot of you blow it.
Where Everybody Knows Your Name
Where Everybody Knows Your Name
If I left work and went to the bar instead of the gym, would it really make a difference?
Debunking Dieting Myths: Is Skiploading Unhealthy?
Debunking Dieting Myths: Is Skiploading Unhealthy?
For sixteen years I have been honing the method of Skiploading and only now am I starting to hear complaints from inexperienced kids who don't understand it. Let me break it down for you.
Fat Girls
Fat Girls
I'm glad they put a fatty on the cover of SI. If you don't like it, I don't care and neither does she.
The Boards vs. Social Media — Can We Have Both?
The Boards vs. Social Media — Can We Have Both?
There was a time not that long ago that you knew where to go for positive discussion about a shared interest. What happened? Can we get it back?
I’ve Earned the Right
I’ve Earned the Right
You're welcome to whine about my methods or my opinions. And I'm welcome to not care.
5 Easy Ways To Become A Shitty Client
5 Easy Ways To Become A Shitty Client
Are you trying to make your coach’s life hell? Do you aspire to be the biggest pain in the ass possible? I’ve got the plan for you.
Observations From My White Trash Vacation
Observations From My White Trash Vacation
Every year my wife and I take our kids on a vacation, and that usually means a cruise. If you've been on a cruise, you know what I mean when I say "white trash."
Four Sure-fire Ways to Harvest Calf Meat
Four Sure-fire Ways to Harvest Calf Meat
Building calf size takes time—a lot of it. This is the system I've used countless times to bring up my calves and the calves of my clients.
Happy Holidays and Mind Your Own Business
Happy Holidays and Mind Your Own Business
Something else to steal: my views on how to maintain "bodybuilder status" this holiday season. Yeah, I've dramatically changed my opinions on the topic in these past couple of years. Take notes.

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