I’m always skeptical when I see pre-workout supplements with a lot of extreme advertising.
4 Gauge started appearing on my social media feed quite a while ago, but it’s only after my dietician mentioned it to me that I paid any attention.
The list of ingredients did look interesting, especially the unique combination.
So, I decided to try this pre-workout supplement and see if it lived up to the hype of increasing physical performance and providing more intense muscle pumps.
Without giving too much away, online feedback looked good, and I was pleasantly surprised with my results.
But, let’s start with the basics in this 4 Gauge pre-workout review.
What Is 4 Gauge?
4 Gauge is a pre-workout supplement that uses a unique formula of natural ingredients to help you enhance your athletic performance at the gym.
Not to mention that it belongs to the topmost effective pre-workout supplements for vegans.
According to Roar Ambition, the company that makes it, you will be able to push yourself harder, look significantly bigger, and have the mental focus to stay motivated towards your fitness goals.
Combine those claims with a shotgun shell-shaped container, and you would be forgiven to think that it’s all just hype.
But, the company has produced the powder by taking advice from dietitians, nutrition experts, and top performance athletes and bodybuilders.
I will get to personal experiences and testimonials as we go along this 4 Gauge pre-workout review. Still, there is a lot of evidence that it does deliver improved strength during training which results in better muscle gains.
From my conversations with other bodybuilders and some nutrition experts, I believe that 4 Gauge pre-workout has managed to combine natural ingredients that work exceptionally well together.
I'll dive deeper into the natural ingredients shortly, but let's first look at the benefits.
4 Gauge Benefits - What to Expect
Before I started using 4 Gauge pre-workout, I did a little research into the company’s claims so that I could pay closer attention to what I should expect.
Many people I spoke to at my gym agreed that there is a significant enhancement in the pumps you can expect. If you’re in a bulking phase, this will help you achieve your goals faster with the same amount of effort.
I noticed a good increase in energy levels, which improved my pumps and endurance.
Users often highlight that they can put in more effort than usual because endurance and energy levels will increase, consistent with what I experienced.
Many people also commented on the lack of jitters, common with other products that heavily rely on caffeine for its mental focus-boosting effect.
Through a clever combination of caffeine and L-Theanine, a mental improvement is achieved with a lower dose of caffeine.
I can be a little sensitive to caffeine, but as most users experienced, it provided an extra boost in focus and motivation during each session and even a few hours later.
I’ve used many different bodybuilding boosters over the years, but as stacks of different products in most cases.
The main benefits can be summarized as follows:
- Increases muscle pumps for more effective workouts.
- It helps improve mental performance for more focus and motivation.
- Increases blood flow to deliver more oxygen, energy, and focus.
- Increases stamina so you can train longer and harder.
Any Side Effects? Should You Be Worried?
If you’ve taken these pre-workout supplements before, then you may have experienced some negative pre-workout side effects.
I’ve met many people who avoid them and promote their energy and stamina through diet alone.
But, the good news is that 4 Gauge pre-workout has very few, if any, side effects.
From some online chats, I did find a few people who had some food intolerances to some of the ingredients, e.g., coconut.
We’ll get to those shortly, so before you hit the buy button, make sure you don’t have any known allergies to them to avoid similar side effects.
My personal experience with most pre-workout supplements points at artificial sweeteners and very high doses of caffeine as the causes of not-so-great effects.
But both of these are not present in this product, which is a real positive. With just 150 mg of caffeine per serving, I hardly felt any jitters or stomach problems.
So, with all that said, the only negative I was able to find is that it’s only available in one flavor. It tastes sweet and slightly sour with an overall fruity flavor, which is quite pleasant to drink.
But if you’re going to take it long-term, then you might get a bit bored with it. Compared to other pre-workouts, it mixes well, and it doesn’t have any aftertaste, which is a thumbs up for me.
- Only available in one fruit punch flavor
What Are The Ingredients?
Let's now talk about the ingredients.
I spent quite some time "nerding" with a dietician to make sure that you understand the ins and outs of this pre-workout supplement.
You'll find it quite difficult to source a shake that doesn't contain this stimulant, making stacking quite challenging.
Generally, the downside is that some products go a bit overboard regarding caffeine content. This can result in jitters and sudden crashes after the effect wears off .
4 Gauge pre-workout takes a slightly different approach and creates a "smart caffeine." It contains 150 mg of caffeine anhydrous, which is about as much as caffeine from a 12-ounce cup of coffee.
But because this is combined with L-Theanine in the same product, you also get a mental calming effect which steadies your mind.
As one of the main ingredients of 4 Gauge, I did feel a significant boost in my energy, power, and focus during my training sessions.
Also Read: Caffeine Pills vs. Pre-Workout Supplements?
This is one of the clever ingredients on this list as it works so well together with caffeine.
It’s a combination that has become very popular in nootropics (brain boosters) for this very reason.
It works by boosting a neurotransmitter called GABA (gamma-aminobutyric acid if you fancy trying to pronounce it).
Essentially, it introduces more calmness to your brain activity, helping you to stay focused. (2)
My personal experience was very positive, even with my usual cup of coffee in the morning. Still, I was concerned about getting a bit jittery and an energy crash in the afternoon.
Luckily, it worked well for me during each session, and it even gave me a good mental boost at work.
On its own, L-theanine may improve a person's attention and reaction times. In combination with caffeine, it may lead to improvements in their number skills and alertness. Caffeine is a stimulant, so it can help people stay alert and focused.
- Claire Sissons, Medical Journalist
3. Creatine Monohydrate
I was quite excited to see this on the list and did I mention that you get a full 1000 mg in each scoop.
There have been several studies on creatine monohydrate, but I found most interesting was conducted in 2012.
It found a direct correlation between an athlete’s strength and stamina when regularly taking this pre-workout supplement before a workout session.
I have used it in isolation during bulking phases, and I record better results during training.
After getting the timing right, I gained around 1 to 2 lbs of lean muscle mass within just a month.
Related Article: Pre-Workout Without Creatine
4. L-Citrulline DL Malate
Citrulline malate is an amino acid precursor to nitric oxide, and with 4 Gauge pre-workout, you get 1 gram extracted from watermelons.
With your skeletal muscles pumping hard, they will need as much oxygen and nutrients as they can get.
And with widened blood vessels, blood can flow more easily to where it is needed most.
Nitric oxide acts as a vasodilator, which means that it relaxes the inner muscles of blood vessels. I did notice less fatigue and shorter recovery time after a tough workout during my first few days of using 4 Gauge.
5. Red Beet Root Extract
Beetroot has been known to have potent performance-enhancing effects, with a study from 2012 showing that the running performance over a 5 km distance improved in the last third.
This shows that it boosts endurance to help you perform better for longer.
With 4 Gauge pre-workout, you get 300 mg of red beet extract (based on the product label) per serving which will help to boost your nitric oxide levels.
Like the amino acid citrulline malate extracted from watermelon, red beetroot extract will increase your blood flow at the most critical times.
6. Rhodiola Rosea
Next on the ingredients list is this Nordic herb called Rhodiola Rosea that grows at high altitudes in Scandinavia.
If you follow diet and nutrition blogs, this is likely something you will have heard of.
There have been some positive preliminary studies on physical endurance and mental fatigue that show some promising signs.
While this study is not conclusive, this is a natural product that has been used as a traditional medicine in Scandinavia and Russia for a very long time.
It reportedly works by limiting your body’s resistance to physical stress and a lack of motivation.
In another study, students experienced significantly reduced mental fatigue, improved sleep patterns, and increased motivation to study after taking Rhodiola supplements for 20 days. Their exam scores were also 8% higher than those in the placebo group.
- Gavin Van De Walle, Registered Dietician
The main benefit of this difficult to pronounce amino acid is as a fat burner. (3)
To explain the process more simply, it’s better to describe it as an amino acid that works to transport fatty acids to cells that turn fat into energy.
The added benefit is that you get an energy boost simultaneously, which helps during tough workout sessions.
The more L-carnitine you have in your system, the easier it is for your body to burn off some fat.
Acetyl-L-carnitine is known as the best form of L-carnitine for improving exercise performance. I experienced a significant increase in energy levels within two weeks which may have helped with my weight loss efforts.
8. Coconut Water Powder
This is a good source of electrolytes and something I always preach to clients for pre-workouts rather than just post-workouts.
Yes, once you're done at the gym, you will be drained of fluids, and if you show signs of dehydration during training, you can have difficulty with endurance.
4 Gauge pre-workout provides 300 mg of dehydrated coconut water powder per serving, which will help you stay hydrated during training.
Just make sure that you don't see 300 mg of coconut water as a replacement for electrolytes in a recovery drink because those are still important.
When Should You Take 4 Gauge?
The general rule is that you should take 4 Gauge pre-workout about 30 minutes before you head to the gym - this is just a guideline, and you’ll need to experiment a little.
From talking to other users, anywhere between 15 and 30 minutes before you start your warmup routine is recommended. In my experience, it took about 30 minutes for the effects to kick in.
Some ingredients are absorbed quicker, e.g., caffeine, but they also last longer. Even with an average of 75 minutes during my training sessions, I can feel the energy boost for at least 3 hours.
Unless you’re heading to the gym for more than 90 minutes, you will be fine taking it about half an hour before you start.
If you have some extreme workout sessions planned, you might want to take it closer to starting. The makers suggest this, and my own experience seems to confirm it.
For extreme bodybuilding or very long training times, you do have the option to double dose. However, I suggest that it’s better to stagger your consumption rather than take four scoops immediately.
Having talked to professional athletes, they did confirm achieving optimum results after taking one dose before training and a second dose after 30 to 60 minutes. It’s something you should experiment with to see how you can get the best results.
One small recommendation I would add is that it’s always a good idea to have an off-cycle as well.
The creators recommend one week off every 6 to 8 weeks, which sounds very sensible to me.
How Much Does 4 Gauge Cost? Is it Reasonable?
This is where I was quite pleasantly surprised.
I've become used to paying a fortune for the stack that I have created, but with 4 Gauge pre-workout, I get a whole lot of stuff in one container.
Each one contains 20 servings, and a bottle is priced quite reasonably at $45. But if you want to save more money, go for the 3-shell package or the "Ultimate Ammo Crate" package.
It comes with free shipping, and aside from 3 shells, you get one free for a total price of $135.
That's a great deal for 80 instead of 20 servings, which is about $1.70 per serving. This deal is available on their official website.
It's a pretty competitive price compared to some other pre-workout supplements available. But with the results I got and my clients and users online, the price is highly reasonable for a vegan-friendly pre-workout.
Make sure to purchase it from their official website to take advantage of the free shipping and lower price for bulk orders. I like buying the 3+1 package with free shipping, which is pretty solid for roughly a 4-month supply.
Read our other pre-workout supplement reviews:
4 Gauge Reviews - Real User Reports
Generally, I don’t particularly appreciate using a single personal review to decide whether something is worth trying out. And neither should you.
So, I reached out to some Facebook groups to see what they had to say.
Here are some 4 Gauge pre-workout reviews I got from users.
4 Gauge user for 6 months, and it has become my go-to exercise supplement. It contains everything my body needs, and I can see a significant difference in performance when I forget to take it.
- Jason Sanchez, Florida
I’ve just finished my first batch and ordered the second, and even my personal trainer has told me how much I've improved. I can do more in each training session. The pumps have improved and I’ve been able to add extra sets in every training.
- Dustin Hurt, Ontario
Love that 4 Gauge has been delivering directly to the UK! It’s been on a constant resupply order at my gym. Pretty much everyone I know in the gym has switched to it because it avoids having to stack other pre-workouts.
- Tony Jones, Manchester, England
Overall, this product gets a perfect score for me, whatever rating you want to give it! Will definitely buy again. (4)
- Chris, 4Gauge User
You can also watch this review by Jason from The Muscle Program to learn more about his experience in taking 4 Gauge for the first time.
Transparent Labs BULK
From the name itself, Transparent Labs BULK is a vegan-friendly pre-workout specifically formulated to support bulking.
It contains citrulline malate, beta-alanine, and BCAAs, providing the energy, strength, and endurance needed to support muscle growth.
Unlike 4 Gauge with just one flavor, it has seven flavors to choose from to satisfy your taste buds.
However, it’s a little bit more expensive than 4 Gauge.
Cellucor C4 Original
Cellucor C4 Original is one of the most versatile products in the C4 Pre-Workout range.
Aside from beta-alanine and arginine, it uses creatine and caffeine to provide advanced energy, endurance, focus, and pumps, similar to 4 Gauge.
A month’s supply is significantly cheaper than 4 Gauge, and it comes with a good selection of flavors.
How much caffeine is in 4 Gauge?
4 Gauge contains 150 mg of caffeine per serving of 2 scoops. This is equivalent to about 12 ounces of coffee, so it's quite a decent amount.
What flavors does 4 Gauge come in?
4 Gauge is available in just one flavor called fruit punch, and it’s entirely sourced from natural flavors.
What does 4 Gauge taste like?
4 Gauge has a nice fruity taste that is not too overpowering. It’s easy to drink and nothing like other shakes where you have to pinch your nose to get them down.
How long does 4 Gauge last for?
4 Gauge will last for about 2 to 3 hours in total. This does depend on your physical size and how hard you train, but that’s a good average to work with.
Is 4 Gauge safe to take?
Yes, 4 Gauge is safe to take, and there are no serious side effects associated with the natural ingredients. Just make sure to check that you don’t have allergies or intolerances to any ingredients before you start taking it.
Does 4 Gauge need to be cycled?
No, 4 Gauge does not need to be cycled. But ideally, you can take a week off the pre-workout supplement after taking it straight for 6-8 weeks. This gives your body time to rest while still maximizing muscle gains.
Should You Buy 4 Gauge?
Yes, 4Gauge pre-workout does work, and I can say that from my own experience and the feedback I got from many other athletes and bodybuilders.
There are so many really poor products out there when it comes to pre-workout supplementation.
I generally encourage people to ignore those heavily advertised products, but 4 Gauge pre-workout has been a pleasant surprise.
This is a reliable pre-workout supplement that will bring you to an optimal performance level from all the research I’ve done, personal experience, and talking to other users.
If you’ve been struggling with your muscle-building progress, then this will quite likely be your #1 solution.
Make sure you order yours today and then post a review on this site or our Facebook group.