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.

 
Pro Card in a Year!
Pro Card in a Year!
If I keep having weeks like this.
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.
4 Week Update
4 Week Update
Welp, 4 weeks in and I feel like I never took a break.  I don't mean that shitty or in any way negative, I just seem to have picked up very quickly from where I left off and have had no issues transitioning back into my high-structure mode of training and dieting. The progress has […]
Sore Adductors?
Sore Adductors?
I just finished a 12-week phase to get as lean as possible, so that I can push for muscle growth for the entire year of 2019 while maintaining low body fat levels. For January, I'll detail every aspect of my plan from training to nutrition and supplementation, throughout the year. Follow along!
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.
Miscellaneous Gems
Miscellaneous Gems
And other random notes
New Skiploading
New Skiploading
Putting different parameters around it
Yes, I Have Issues
Yes, I Have Issues
But I am back in therapy 4 times per week.
Skip’s Take on the Mr. Olympia
Skip’s Take on the Mr. Olympia
I am QUALIFIED to give an opinion. Why? I workout.
So This is What a Pump Feels Like!
So This is What a Pump Feels Like!
*Insert random motivational quote to impress others here*
My Plan Moving Forward
My Plan Moving Forward
Back to the gym for the next phase
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.
10 Days Out!
10 Days Out!
And you thought I was done.
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.
I Have No Passion?   *eye roll*
I Have No Passion? *eye roll*
These fucking people, I swear ...
Schlemiel Schlimazel, Hasenpffefer Incorporated...
Schlemiel Schlimazel, Hasenpffefer Incorporated...
Are you old enough to get the reference?
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.
Fatter, Hairier and Whiter
Fatter, Hairier and Whiter
GROSS. Just ... GROSS.
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?
Flipped The Off Switch
Flipped The Off Switch
Working out is overrated, anyway.
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.
I Ponder:  What To Do Now?
I Ponder: What To Do Now?
For the first time in my life, I might hire a prep guy.
Your Body's Shelf Life
Your Body's Shelf Life
Just like bad milk, our time is limited. It runs out for everyone.
Update On My Death Spiral
Update On My Death Spiral
I learned quite a bit this prep as to what not to do.
The Gas Game is OVER
The Gas Game is OVER
I'm done ... just not quite yet.
Cheat Meal vs. Cheat Day(s)
Cheat Meal vs. Cheat Day(s)
Which is the best method?
Upper GI Bleeding
Upper GI Bleeding
How I narrowly escaped a couple of days in the ICU.
No Longer in the 200s
No Longer in the 200s
190s here I come.
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.
Twice-a-Day Training Sessions
Twice-a-Day Training Sessions
And some other changes to the plan.
Welp, I Am Definitely Not Very Big
Welp, I Am Definitely Not Very Big
And I have old-man skin. Yay.
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.
Update on Prep
Update on Prep
For now, I'm locked in.
Problems - As Usual
Problems - As Usual
Unexplained water retention that I need to figure out asap.
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.
I'm An Unfocussed Loser
I'm An Unfocussed Loser
And this modified keto bullshit isn't working, either.
Solitude
Solitude
Nothing could be going any better at this point.
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.
A 2-day Skipload
A 2-day Skipload
Say what??
TWIBB Notes - Progress This Week
TWIBB Notes - Progress This Week
Down 10 pounds in 2 weeks.
Apparently, I Am Not Living the Bodybuilding Lifestyle
Apparently, I Am Not Living the Bodybuilding Lifestyle
Or so says a 22-year-old.
"Good" vs. "Bad" Pizza For Skiploading
"Good" vs. "Bad" Pizza For Skiploading
Yes, you CAN Skipload with Pizza - IF you do it right.
I'm On My Own
I'm On My Own
Training by myself for this prep.
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.
TWIBB Notes for week 3/11-3/18
TWIBB Notes for week 3/11-3/18
Distention and other fun things.
How Is This?
How Is This?
Dragging a little ass but not flat. WTF?
WANTED: Qualified Training Partner
WANTED: Qualified Training Partner
Only the serious need apply.
My Keto Prep Diet Detailed
My Keto Prep Diet Detailed
This diet is a breeze - no hunger, at all.
T Minus 1 week and Counting
T Minus 1 week and Counting
My mindset going into this prep is different.
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.
TWIBB Notes - Training the TVA
TWIBB Notes - Training the TVA
Let's see who gets the reference.
Max Effort vs. Weights and Reps
Max Effort vs. Weights and Reps
For Longevity, one is much better than the other.
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.
Competing in 2018
Competing in 2018
Assuming all of the crap that I dealt with last year isn't going to be an issue this year.
I'm Just Going to Lie This Week
I'm Just Going to Lie This Week
Everything is great and couldn't be going any better but ... that's a lie.
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?
My Plans For The Year
My Plans For The Year
Hopefully, competing is on the list
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.
Settling In Down Here in Southern Florida
Settling In Down Here in Southern Florida
Loving the new gym atmosphere.

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