Through almost a decade of rigorous training and learning, I’ve learned that most supplements aren’t what they appear to be.

And after four weeks of rigorous training with 4 Gauge pre-workout, I must say, 4 Gauge pre-workout probably isn’t what you’d think it is.

Having used 4 Gauge for a total of 16 times, I've experienced its flavor, effects, and overall impact firsthand, and I'm more than excited to share my 4 Gauge pre-workout review with you.


  • Suitable for new and experienced lifters
  • Solid price-to-value ratio
  • Can be safely double-scooped
  • No artificial flavors or colors
  • Best bought in bulk


  • Gives average muscle pumps
  • Several inept ingredients
  • Not the best flavor

4 Gauge Pre-Workout Review

I really liked the 4 Gauge pre-workout. In fact, I enjoyed using it far more than I expected. The way I see it, its average consumer rating is far too low for what this product is offering.

But then again, I may understand the issue.

4 Gague, despite its container looking like a shotgun shell, is a pretty mild formula. It’s an effective one, designed to affect all aspects of your physical performance, but it certainly isn’t the most potent. 

It is well-formulated, with essentially every ingredient present at clinically efficacious dosages. Sometimes bare minimal dosages, but clinically effective nevertheless.

All things considered, the results of my 4 Gauge review were overwhelmingly positive. This is a solid product I’d gladly recommend to anyone, but at the same time, I can see why some stim-heads wouldn’t go for it.

4 Gauge Pre-Workout

4 Gauge Pre-Workout







Overall Rating


My Ratings Explained

As a long-term pre-workout user, I’ve come to realize that there are only three things that truly matter when it comes to pre-workouts - ingredients, effectiveness, and price.

With 4 Gauge pre-workout, effectiveness, and ingredients were on par as far as I’m concerned - not perfect, but quite good.

Ingredient choice and dosages were all very commendable, and their combined effects resulted in my performance being elevated in every category, as you’ll find out in a second.

As for the price, I like it. According to data I pulled from over 100 different pre-workouts, 4 Gauge pre-workout is perfectly positioned at the median price point. Considering it is objectively better than an average pre-workout of the same price - I had to rate it high.

Key Details

Servings Per Container


Price Per Serving


Unit Count (Ounces)

10.58 Oz



Calories (Per Serving)


Carbohydrates (Per Serving)


Calcium (Per Serving)


Sodium (Per Serving)


Potassium (Per Serving)


Will My Performance Increase?

In a nutshell, your performance will increase if you use 4 Gauge pre-workout. I have mostly experienced focus and motivation improvements during my time with 4 Gauge, but the energy and endurance boosts were also present.

4 Gauge Pre-Workout Performance Graph

One thing I’ll say right away is you shouldn’t expect a massive difference in your strength and energy. The caffeine content in this one is comparable to a Monster energy drink (minus the sugar) or double espresso shot, so, not a massive kick, but rather a mild one you can cruise on.

Whether that fits your workouts or not, I can’t know, but it’s still better than going in straight.

On a much more positive note, my focus and motivation were excellent. I’d say my mental state was sharp and clear. I wasn’t foggy or scatterbrained, but I also wasn’t extremely dialed in. It felt like that early morning clear-mindedness after a great night of sleep.

Finally, my pumps were decent, but nothing more than that. The same goes for endurance. I could tell it was better, but it wasn’t blatantly obvious.

Using 4 Gauge Pre-Workout

How Will I Feel Post-Workout?

My post-workout experience with 4 Gauge was quite uneventful, which be both good and bad, depending on how you look at it. I can’t quite guarantee you’d feel the same, but I would say that the odds are very good.

The good stuff would be I never once crashed with 4 Gauge pre-workout, nor did I feel any residual effects. I left the gym feeling pretty tired, as one would after a workout, but flopping onto a couch once I came home was never really an option.

On the other hand, I can’t say I still felt energized or focused after working out. Most of the effects would wear off by the time I was done, meaning I wasn’t really eager to do a lot of things in the next hour or two.

I still did my chores and my work, as I was perfectly able to, but then again, I wasn’t stimulated to do it.

What Are The Possible Side Effects

4 Gauge pre-workout is mostly side-effect free and is considered to be safe to use as long as you’re healthy. However, a few side effects could occur if you’re particularly sensitive to caffeine:

  • Upset stomach
  • Jitters
  • Cardiovascular issues

Neither of these is very likely to happen as 4 Gauge pre-workout is mildly stimulatory, but we have to realize individual differences can be massive.

For some, 150 mg of caffeine is more than enough to cause the abovementioned problems.

Thankfully, I haven’t experienced a single issue or side effect with 4 Gauge pre-workout.

What Flavors Are Available And How Do They Taste?

4 Gauge pre-workout is available in three different flavors:

  • Fruit Blast
  • Pina Colada
  • Frozen Lemonade

I tried all three 4 Gauge flavors, and my favorite is Frozen Lemonade. It is refreshing and just the right amount of sour.

Pina Colada and Fruit Blast were both alright, but I must notice that neither covered up the beetroot taste as well as the Lemonade does.

As far as mixability goes, it was outright perfect. 4 Gauge pre-workout dissolves perfectly in a glass of water and doesn’t leave any residue powder at the bottom.

Also, there’s almost no aftertaste to 4 Gauge, which is one of my biggest pet peeves when it comes to pre-workouts, so kudos to 4 Gauge on that one.

Is It A Fair Price?

4 Gauge pre-workout is priced just as an average pre-workout, so I would have to say that it is fairly priced.

On a more pleasant note, if you do decide that 4 Gauge is the product you want to go with, shopping in bundles is the way to go. While the initial price is quite steep, you can get yourself 120 servings for just above $130, which is an incredible value.

Who Is It Best For?

4 Gauge pre-workout is the best choice for anyone who’s only now getting into pre-workouts.

It is a great introduction product because it’s mild and virtually side-effect free, which would help newbies gauge their stimulant tolerance while still providing them with a good enough boost to tackle their workouts.

On a similar note, double-scooping 4 Gauge is also more than possible. Personally, I wouldn’t recommend it mainly because it would mean that you’re spending too much, but nevertheless, it is possible, and it would make 4 Gauge incredibly potent.

Who Is It Not Good For?

4 Gauge pre-workout isn’t a good option for those looking for highly stimulating pre-workout powders.

If you need or want 300 or 400 mg of caffeine before you hit the gym, 4 Gauge certainly isn’t going to deliver.

On a more general note, 4 Gauge may not be suitable for people with:

  • Gastrointestinal issues
  • Stimulant sensitivities
  • Cardiovascular issues

In all three cases, caffeine may be the one to exacerbate those underlying issues, causing various adverse effects.

Also pregnant or breastfeeding women should also stay away from 4 Gauge because there’s simply not enough research on the effects of pre-workout products. While 150 mg is below the daily RDA for pregnant ladies, staying on the safe side is always a better choice.

Other Online Reviews

Online Store

Star Rating

Number Of Reviews




Brand Website



Average Online Rating



Tips For Increasing Performance Using 4 Gauge Pre-Workout

Seeing how the overall 4 Gauge formula is rather mild, double-scooping would make it a lot more effective (if you ignore the price issue) and would be a viable tactic for increasing performance.

In doing so, you’d end up with a very potent pre-workout formula that would greatly enhance your pumps, endurance, strength, focus, energy, and every other aspect of your physical and mental performance.

However, I would suggest a more cost-effective option if you want to enhance this formula:

Take a single 100-mg caffeine pill with the 4 Gauge pre-workout

Adding an additional 100 mg of caffeine to a 4 Gauge pre-workout drink would result in a bigger boost in terms of strength and energy, which could lead to a more effective training session.

You could also add 2-4 grams of citrulline to the mix, but I feel like mixing three things would defeat the purpose of buying a single product.

4 Gauge Pre-Workout

4 Gauge Pre-Workout







Overall Rating


Ingredients - Effectiveness & Amount

Key Ingredient


Clinically Effective Dose


Caffeine per serve

150 mg

3-6 mg/kg


Citrulline Malate per serve

6 g

6-8 g



0 mg

500-2000 mg


200 mg

100-200 mg

Very effective


Caffeine is a widely consumed central nervous system stimulant commonly found in coffee, tea, and various energy drinks.

With efficacious doses ranging from as low as 50 mg to as high as 400 mg, caffeine has been shown to offer several performance-enhancing benefits:

  • Strength and Power Output: A study from 2004 found that caffeine ingestion led to a very significant increase in mean power output during an all-out cycling effort.[1]
  • Endurance: Countless studies have shown caffeine to improve endurance by allowing athletes to sustain longer periods of aerobic exercise.
  • Rate of Perceived Exertion: Caffeine can reduce the athlete's perception of effort, making the task feel less demanding (also evident from the study done on cyclists).
  • Training Volume: The 2008 study "Effect of a Pre-Exercise Energy Supplement" has shown that a pre-exercise supplement containing caffeine can enhance exercise performance by increasing the number of reps performed as well as the total volume of exercise.[2]
  • Energy: As we all know, caffeine can increase alertness and reduce the sensation of fatigue, leading to a perceived increase in energy levels.
  • Thermogenesis: Caffeine can also increase metabolic rate and promote fat oxidation, leading to increased heat production or thermogenesis, as shown by this 2019 study.[3]

Citrulline Malate

L-Citrulline is a nonessential amino acid that plays a crucial role in the production of nitric oxide (NO) through its conversion to L-arginine. When mixed with malic acid, citrulline turns into citrulline malate, a compound believed to be more bioavailable than citrulline itself.

The clinically effective dose of L-citrulline (malate) varies, but dosages around 3-6 grams per day have been commonly used in research settings. 

Additionally, doses ranging from 6-8 grams are used to enhance:

  • Muscle Endurance: Citrulline is believed to increase muscle endurance when ingested. While many anecdotes and several studies confirm the theory, a recent systematic review and meta-analysis focused on "time-to-completion (TTC) or time-to-exhaustion (TTE)" did show that citrulline’s effects on endurance do not happen to be significant on average.[4]
  • NO-Production & Muscle Pumps: Numerous studies have shown that L-citrulline can initiate the production of nitric oxide (NO) in muscle cells, which can lead to increased vasodilation associated with the "muscle pumps."


L-Theanine is a nonessential amino acid predominantly known for its calming effects on the brain and its ability to promote relaxation without causing drowsiness. 

Now, the clinically effective dose of L-theanine varies, but dosages around 100-200 mg have been commonly used in research settings.

Its effects in a pre-workout setting usually revolve around:

  • Improved Cognitive Function: A study led by Shinsuke Hidese, a world-renowned psychopharmacology expert, found that L-theanine administration led to improvements in verbal fluency and executive function scores, suggesting that L-theanine can enhance cognitive performance.[5]
  • Synergistic Effects with Caffeine: Current scientific data suggests that the combination of L-theanine and caffeine may have a different pharmacological profile than those containing caffeine alone, potentially diminishing common side effects associated with caffeine ingestion. However, further research is necessary to fully understand the relationship between the two.




Clinically Effective Dose




250-500 mg



50-300 mg

Synephrine/Bitter Orange Extract


10-20 mg t.i.d.



100-300 mg

Other than caffeine, 4 Gauge pre-workout does not contain any other stimulating compounds.




Clinically Effective Dose




3.2-6.4 g/day



3-6 g



1.5 g



1.6-6.4 mg/kg



300-500 mg



300–600 mg

Huperzine A


50-200 mcg

Choline Bitartrate


500-3000 mg


1 g

3-5 g/day




1-10 g



5-10 mg


500 mg

500-2000 mg

Mildly effective



3-6 g







Red Beet Root Extract

300 mg

250-500 mg


Coconut Water Powder

300 mg



Rhodiola Rosea Powder

100 mg

50-600 mg

Potentially effective

4 Gauge Pre-Workout Supplement Facts

As you can see from the table above, some of these ingredients work, and some probably don’t, but nevertheless, here’s a brief breakdown of what they are and what they do.

Creatine Monohydrate

What it is: A naturally occurring ergogenic compound.

Why it's used: Enhanced muscle energy (ATP), improved exercise performance, and increased muscle mass.

Acetyl L-Carnitine

What it is: An acetylated of L-carnitine.

Why it's used: Energy production and brain health support.

Red Beet Root Extract

What it is: Extract from beetroot, a rich source of dietary nitrates.

Why it's used: Enhance nitric oxide production, improve blood flow, oxygen delivery, and exercise performance.

Coconut Water Powder

What it is: Dehydrated form of coconut water, rich in electrolytes.

Why it's used: Hydration and electrolyte balance.

Rhodiola Rosea Powder

What it is: An adaptogenic herb.

Why it's used: Adapt to physical stress, reduce fatigue, and improve exercise performance.

How I Felt When I Took 4 Gauge Pre-Workout

If you’re interested in the timeline of the 4 Gauge pre-workout effects, here’s how I felt when I took it.

Within 15 Minutes

In complete honesty, the first 15 minutes upon taking 4 Gauge pre-workout were literally uneventful. Never once did I feel any different within the first 15 minutes.

That said, 30 minutes in, I would notice I felt differently. No jitters, anxiety, or overwhelming energy - just a nice, smooth, clean, perked-up feeling.

Also, the changes were very gradual and almost impossible to detect unless I paid really close attention, which can be a good thing, depending on how you look at it.

Personally, I didn’t mind the smoothness of it at all. When the time to lift would come, I would feel ready, and I’d get to work.

Within 60 Minutes

More often than not, I’d be on my third exercise around the 60-minute mark, and I’d feel great.

It would feel like I had begun my workout even though I’d knocked out the heavy compound lifts, and I liked that. Given that was how I felt, it was obvious to me that I’d be able to put in equal work with equal focus and determination once I moved on to isolation exercises.

I will say, though, that 4 Gauge pre-workout did give me some of the nicest focus boosts I’ve ever encountered over the years. I was so calm and focused on each exercise - it felt like I was in complete control of the weights.

All in all, I’d feel like this for the whole duration of the workout.

After 6+ Hours

I felt really good six hours after taking 4 Gauge. Let me explain.

As I usually train around 4 in the afternoon, six hours after the workout is usually my movie time, so it’s easy for me to notice the difference in how I’m feeling.

With 4 Gague, I had no issues finishing the movie. I would doze off or lose focus, and I would feel like I’d rather go to sleep.

My energy levels were suitable for that time of day, and as I said earlier, I did not crash, nor was I feeling drained or beaten. It was smooth sailing through and through.

My sleep was also unaffected. I slept perfectly.

How Does It Compare To Other Pre-Workouts?

While 4 Gauge is a lovely product, in my opinion, I still have to compare it to some other pre-workouts to get the whole picture.

4 Gauge Vs Transparent Labs BULK Pre-Workout

Transparent Labs’ BULK pre-workout is one of my favorite formulas on the market right now, and when you compare it to 4 Gauge, it becomes evident why.

BULK pre-workout comes with two extra grams of citrulline malate for improved endurance and muscle pumps. It also comes with an extra 50 mg of caffeine, which does make a difference. In addition to matching L-theanine content, BULK pre-workout also comes with a gram of L-tyrosine, which is a very important addition to a pre-workout, according to various experts on the subject (and yours truly).

Finally, something that may be a deal-breaker for many is flavor, and Transparent Labs BULK pre-workout takes the crown in this category, too.

Overall, this is an easy win for Transparent Labs BULK pre-workout.


BULK Pre-Workout

  • Caffeine - 200 mg
  • Citrulline malate - 8000 mg
  • Beta-alanine - 4000 mg

4 Gauge

  • Caffeine - 150 mg
  • Citrulline malate - 6000 mg
  • Creatine monohydrate - 1000 mg

4 Gauge Vs Cellucor C4 Original Pre-Workout

C4 Original may be the most popular pre-workout supplement in the world, but as far as I’m concerned, it doesn’t come close to 4 Gauge. 4 Gauge is a much, much better option than C4.

While the overall Explosive Energy Blend contains 215 mg of stimulants, it only comes with 150 mg of caffeine, which is just as much as 4 Gauge. However, I would give a slight, slight edge to C4 in this regard.

However, when we look at the rest of the ingredients, 4 Gauge just knocks C4 out of the park. It is 600% more potent when it comes to NO-boosting, which translates to better pumps and endurance.

Also, having theanine, Rhodiola rosea, and acetyl L-carnitine makes a difference when it comes to boosting mental performance, which works in 4 Gauge’s favor.


4 Gauge

  • Caffeine - 150 mg
  • Citruline malate - 6000 mg
  • Creatine monohydrate - 1000 mg

C4 Original

  • Caffeine - 150 mg
  • Citruline malate - 1000 mg
  • Creatine nitrate - 1000 mg

What We Have Taken Into Consideration For Giving You A Final Verdict

I would never advise you to trust anyone blindly. So, here are a few things I feel like you should know about.

My Expertise In Supplements

My expertise in supplements stems from two things: personal experience and tons of studying.

Now, I’m generally not the one to put personal experience and anecdotes over scientific literature, but in some cases, you kind of have to. Thankfully, pre-workouts don’t fall into that category.

As for studying, that one’s also two-fold. 

Firstly, I fell in love with science from an early age, and once I picked up a barbell, I also picked up a book. I studied pharmacology, but I also read countless studies published in various online journals.

Now, since that isn’t necessarily enough, in 2023, I became a certified sports nutritionist.

Reviewing Other Products

The reason I got into this line of work is because I like reviewing products. I despise what the supplement industry has turned into, and I genuinely want to stop you from wasting your money.

I’ve been in the gym for the past 10 years, and I’ve used supplements for about as much, so trust me when I say - most of them are not worth it.

Most of the supplements on the market are badly formulated, too expensive, too weak or strong, or just outright useless, and I want to help you avoid those.

Frequently Asked 4 Gauge Questions

How many servings does each 4 Gauge have?

4 Gauge contains 30 servings, which means you may have a two-month supply if you follow the recommended serving size.

How should you take 4 Gauge?

To maximize its effectiveness, take 4 Gauge approximately 30 minutes before your workout session. This timing allows the pre-workout to kick in when you're ready to hit the gym.

Should I cycle on and off 4 Gauge pre-workout?

You generally don't need to cycle on and off 4 Gauge pre-workout since the caffeine dose is relatively mild. 

Some may recommend taking a break from their pre-workout every 6-8 weeks, but I believe 4 Gauge can be used consistently as part of your workout routine without the need for extended breaks.

How long does 4 Gauge pre-workout last?

The effects of the 4 Gauge pre-workout typically last approximately 2 hours, with caffeine's half-life potentially lasting up to 6 hours.


To sum up my 4 Gauge pre-workout review - I was pleasantly surprised by its performance. It offers a subdued but effective formula showcasing its clinical efficacy almost all around.

The way I see it, starting off your fitness journey with 4 Gauge pre-workout would be a very good idea, as this is definitely a well-rounded product that would introduce you to the world of pre-workouts in a very comfortable manner.

And even if you’ve been at it for years and years, as I have, 4 Gauge might come in handy whenever you need a “break” from the heavy-hitting, stim-head formulas.

4 Gauge Pre-Workout

4 Gauge Pre-Workout







Overall Rating




Miloš Lepotic

Miloš Lepotic

Meet Miloš, a certified sports nutritionist and self-taught supplement expert whose pharmacological background and nearly a decade of gym experience make him the perfect guide for optimizing your health and athletic performance through supplement reviews and practical advice rooted in factual, science-backed information.