During my first visit to the elitefts S4 Compound I was anxious, excited, and—yes—intimidated. These five things helped make my workout a great experience.

The beginning of XPC preparation proved how much I stood to learn from Dave, Matt Smith, and the other weekend regulars.

As John enters the final weeks before the 2016 Arnold, this trio of professional bodybuilders joined Dave at the S4 Compound for a high-intensity training session. Full workout included.

Dave Tate uses chains for an accessory lift.

Guests from Northeast Ohio and Indiana join the S4 Crew for a weekend of training.

Dave "MF'n" Tate tries to take Derek "Mountain Puppy" Dolgner to obedience school…but the puppy breaks his leash.