Why Pre Workout Supplements Don’t Work

– Hey, it’s Stefan and in
this video I will cover why pre-workout supplements don’t work, the science behind it and what
I recommend doing instead, which is 10 times better, okay? So there’s this massive
concert going on around, it’s pre-workouts and
supplements in general, right? And I’m here to call people
out on there BS and scams so go to Instagram and every
other post has something to do with pre-workouts, right? You will see memes like when
the pre-workout kicks in, or one scoop with the hump
the size of another dose. And living in a society with
the mindset of if one dose is good, two must be awesome, right? (laughing) Acting like it’s drugs, sniffing stuff. And even Rich Piana,
hey, free advertising, with this jock supposedly
drinking 1500 milligrams of caffeine pre-workout
saying don’t try this at home knowing damn well every fanboy is going to do the exact same thing
the very next workout. So some of these memes are funny, I have to admit, sure, and this feeling of being on a pre-workout
is amazing, right? The stimmed out feeling
after taking twice the recommending dose, the
feeling that you can train for two hours straight
and being laser-focused. Your jaws clinched together. The eyes don’t blink once
in the whole workout. Even with the 1.3 DMAA that’s banned now that made you all euphoric, right? I know exactly what it is, okay. I’ve tried tens of different
products over the years, but unfortunately the
only people who benefits from this hype are the
supplement companies and the sponsored athletes, okay, both of which have a financial incentive to lie or mislead you. Everyone and their dog has
their own supplement line or their pre-workout plus aminos stack because they’re easy to
sell and nobody wants to miss out on the big margins, which I completely understand
as a business owner. But you as a consumer do not benefit from pre-workout supplements, okay? Definitely not 40 or 250 bucks
a month worth of benefits. And that’s because pre-workout supplements don’t do anything for body composition, strength, or performance long-term. And, of course, I wouldn’t make such a big claim without backing it up, right, so let’s get into the scientific study, the science behind it. There’s only been one big
study done on pre-workouts, the product is called Craze,
which was the most popular one at the time, and I will
link the study below for the ones that are
interested to read it. There are basically two
groups of 20 or 40 people, I think, and they put
everyone on a workout plan for six plus weeks written by a certified strength and conditioning
coach and they had a registered dietician write their diets, so it’s fair to say they were
following a proper program. And guess what, the group
that took the pre-workout supplements didn’t see a
single drop of improvement over the other group that didn’t take it because the nutrition and
training was done properly. And they measured this
by actual blood sampling, DEXA scans, and a one-rep
max strength test. And this is not anecdotal
evidence like your average Instagram fitboy or fitgirl taking selfies in the bathroom mirror,
saying things like, I look vascular today
or I look lean today. I’m not talking about the arguments, well, I feel like it works or it works for me, that isn’t worth anything, okay? I’m talking about an actual
study and accurate measurements. The group that took the
pre-workouts did notice higher levels of energy,
focus, and concentration in the moment of taking
it, but this obviously was temporarily and didn’t result in a change of outcome long-term. So basically you’re paying
up to 50 bucks a month for higher levels of
energy and concentration for just two hours at
most during your workout that actually doesn’t do anything
for your body’s progress, which is the reason for taking it in the first place,
getting results faster. So let’s get into why it doesn’t work. The main reason why it
doesn’t work is because it stresses your nervous system, okay. It taps into your recovery. And the same thing as getting psyched up like these powerlifters before
a heavy squat or deadlift at a competition, being
slapped around by their workout partners and sniffing the smelling salts and yelling, stuff like that. It all stresses your nervous system causing you to lift more
weight in the moment, yes, but at the cost of your recovery. And this is irrespective of
how much you lift that workout, how much weight you lift at workouts. It’s separate. You can even make a case
for listening to music that gets your tubes psyched
up like the death metal I listen to at my workouts, maximum volume and the singing or grunting in my ears about ripping people apart
while I’m deadlifting, I mean, I’m having fun, sure, but I’m pretty sure it
taps into my recovery, at least a little bit. The only difference is
though that listening to music doesn’t cost you 50 bucks a month or leave you with a stimulant addiction. And does it help, does it
help to get that psyched up by stimulants or something else? And the honest answer is no. The one or two percent
extra workload you generate in that workout versus the
impact it has on your recovery. Over the long term it might
have either zero impact due to it balancing out
or even a negative impact, meaning you got less gains than
when you would go without it so you don’t need something
to jack up your nervous system in order to get a good workouts. And if you do, if you
do need that something like a pre-workout, then
there’s something wrong with your training program
and overall lifestyle. Like partying your ass
off, drinking alcohol, or maybe, like I said,
a bad workout program. You’re doing 20 sets to
failure with drop sets and some forced reps with the help of your also stimmed out workout partner. And this then becomes a sort
of self-fulfilling prophecy. Following a bad workout plan
promoted by the supplement industry and sponsored athletes, these high-volume body part splits that heavily tax your recover system, combined with a pre-workout
supplement with stimulant that also heavily tax
your recovery system, then obviously being
unable to recover from it, being tired all day and
laughing about stuff like when it’s leg day, but you’re still sore from the previous leg day while only training legs once a week. And so then you need a
pre-workout supplement to get you up again for
another heavily taxing workout that is only effective for
athletes that are on grams of PEDs in the first place, okay, performance-enhancing drugs. And this is the cycle that most trainees in the fitness industry are stuck in. You are using the pre-workout as a fix, as a band-aid for the artificially reboot called bad workout programming, okay, it’s literally a
pre-workout addiction. People are literally saying I
need a pre-workout supplement or else I can’t have a proper workout. Or else the workout
would be worthless, okay. And trust me, I’ve been through
this for multiple years. The whole day was centered
around my workouts, trying to squeeze everything
out of the workouts and the pre- and post-workout ritual. I had my one or two hours of fame. I had my one or two hours of high energy as a result of the pre-workout
and the rest of the day I was basically exhausted and tired. And then there are people saying, well, I used the pre-workout supplements
to get better workouts. Well, what is the definition
of a good workout? A good workout would be if it contributed to your short and long-term goals, right? Meaning, if you add
something to your workout like a pre-workout supplement,
a different exercise equipment like a belt
or wraps or knee wraps, right, something to your routine that if it’s better then you
should get better results as a result of adding that something to your workout routine, would you agree? You’re either going to
get bigger from it faster. You’re going to get
stronger from it faster. Or you’re going to lose fat
more effectively from it. There needs to be some
benefit for it to be better. It needs to be an improvement. But unfortunately pre-workouts don’t seem to do that and the research shows that. So just today, or, excuse, some days ago, I came across a new supplement
being promoted called Adrenal Gland Support, okay, to help you cure the symptoms of fatigue,
sold by the same company that sells the most hardcore products, pre-workouts, on the market. Previously selling all the
pro-hormones and stuff. And this shows everything that’s wrong with the fitness and supplement industry. It’s kind of crazy. They first sell you a
stimulant cocktail basically saying, hey, take this for
50 or 60 bucks a month. It doesn’t help you with
body composition at all, but you will be left with an
addiction and extreme fatigue. And if you buy that,
if you are brainwashed enough to buy that, they will say, oh, I have the supplements to
counter the side effect of that first supplement,
of being fatigued, just for another $60 per bottle. Do you see what’s wrong here? If the supplement industry is shady enough to pull this stuff on you,
what makes you think they are honest about the other products? It shows their values, right? And I understand why
you take it, I get it, I really, really get it, okay. The first few years of
training I would sit by my computer already
spending 50 plus euros a month on supplements, scrolling
30 supplement stores looking for something to add to my diet or workouts to get better results. Come on, there must be a
secret supplement or ingredient that I can add that I’m
missing out on right now. This micronutrient or stimulant that would make all the difference, I’ve been there. I totally get it, I really do. But, guys, come one,
there’s no such thing. It’s already been proven that
most supplements don’t work besides emptying your
wallet and giving you false hope, all right, placebo effects. And the ones that do work,
the handful of supplements that might actually do
something will only make a two percent difference at
best in your overall progress, which has to be measured
by blood sampling and body composition assessment
with a DEXA scan, because you will not notice
a two percent improvement on your skill or in the middle. So anyone who thinks or says
that after taking a pre-workout supplement for a few weeks,
they made a significant improvement in muscle growth,
it’s either in their heads, it’s placebo, or something more potent, illegal, that they are taking. Or the supplement company
spikes the pre-workout with illegal anabolics or
amphetamines to get more sales, which they will be busted
for after some time. This happens all the time, okay. People even fail drug tests as
a result of the pre-workouts. You can lose your job for this. So let’s quit the rant and
give you some practical advice. Let me tell you what I recommend instead. I will cover three things that you can do. Number one is, as your new pre-workout, only take in caffeine and salt. I talk about the benefits
of salt in my other video so I’m not covering it
right now, just do it. And also switch to just
pure caffeine capsules, the popular capsules ranging
between 150 and 300 milligrams per capsule, or drink coffee
if you’re a coffee drinker. And caffeine is the main ingredient in most pre-workouts anyways. All the non-stimulant
substances in pre-workouts, the pump enhancers and stuff
like, that don’t do anything, that’s not even in
discussion at this point. So take 150 to 300 milligrams pre-workout, 20 minutes pre-workout,
and the amount depends on how much you weigh, okay, obviously. A 60-kilogram person will
require way less caffeine than a 110-kilogram person to
experience the same effect. Make sense, right? And if you’re currently taking
a pre-workout supplement with caffeine in it and
you double up on the scoops and you have a big bulge sticking out of every scoop, you
might want to cycle off. With taking multiple
caffeine capsules for a total of 500 milligrams of
caffeine, okay, pre-workout, you won’t notice a difference in performance, and if you do it’s placebo. So I know that taking in
500 milligrams of caffeine still stresses your nervous
system to some degree, but not as much as the
pre-workout stimulant cocktail. And furthermore, it costs
you maybe one dollar a month or euro a month instead of 50, so at least you get that
out of the way, right? And when you are taking
500 milligrams of caffeine, which is really quite a
lot, slowly taper down to 250, or even 150 per
workout over the next couple of weeks and just stay there, okay? What I do personally,
I take in one capsule of 250 milligrams of caffeine together with a teaspoon of salt,
pink Himalayan salt. Sometimes I have half a can of Monster, or third of a can of
Monster to mix the salt because I’m not crazy enough to drink a teaspoon of salt straight with water. Well, I tried it, but I won’t do it again. It tastes pretty horrible. So number two is make
sure your pre-workout nutrition is in check, okay? I will link a video below
about the best pre-workout nutrition, and if you’r
pre-workout nutrition and overall nutrition is
in check, you won’t even need a pre-workout supplement, okay. You will be filled with energy, trust me. Point number three is
run a better structured workout program, okay,
not a body part split with 20 sets per body part and
a ton of isolation exercises, training everything only once a week. The most effective and
efficient workout program you can find inside my 12-week
Transformation Program, which will be linked below. The focus is put out on being effective and efficient with your time, okay? But I also have multiple
alternative workout plans available for free on my website. So also check the description for that. And that’s basically it for this video. I could cover a lot more on this topic, but that would make it
a very lengthy video. Maybe there will be a part two. Let me know if you have
any questions, I would love to help you out and don’t
forget to subscribe, and I will talk to you soon, thank you. (upbeat music)

3 thoughts on “Why Pre Workout Supplements Don’t Work

  1. i couldnot agree with Rich Piana..he is taking but saying dont do it at home! it's like honest stuff man :v if others doing thier shit it's thier problem <33
    Great Videos as always!

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