Top 10 Best Pre-Workout Supplements of 2016

Top 10 Best Pre-Workout Supplements

Top 10 Pre-Workout Supplements for 2016

For more information check out this article on the best pre-workout supplements where we go into full detail about everything you need to know.

#10 – Optimum Nutrition Essential AmiN.O. Energy

Optimum Nutrition Essential AmiN.O. Energy is just a pure classic. Its low in stimulants and not over powering. Goes well with athletes who do a lot of cardio. Perfect for beginners who have never tried a pre-workout before and are skeptical.  Definitely one of the best options available.

Optimum Nutrition Essential AmiN.O. Energy

Essential AmiN.O. Energy
Optimum Nutrition
  • Best for blunting muscle fatigue
  • Perfect for Beginners
  • Increases muscular endurance and improves high intensity cardiovascular exercise performance
  • Enhances muscle endurance and increases blood flow

Comes in 8 different flavors all of which taste great, mixes easily and is extremely affordable. Worth having on deck if you just need a quick pick-me-up or are training in a fasted state. Promotes muscle growth, helps reduce muscle soreness, and blunts fatigue.

#9 – Old School Labs Vintage Blast

Old School Labs Vintage Blast is a new pre-workout that just recently hit the market. Made by a really awesome supplement brand that puts the customer first. There is no denying that this is a very good pre-workout supplement.

Old School Labs Vintage Blast

Vintage Blast
Old School Labs
  • Improves mental focus and drive
  • Promotes healthy muscle repair
  • Blunts fatigue, improves recovery.
  • Boosts power output and increases strength
  • Reduces muscle soreness

Offering up a very effective ingredient blend with its focus on l-citrulline, Vintage blast is a must try for all. Boosts strength, helps weight loss, improve your lifts, gives you more energy, the list goes on. Give it a try.

#8 – Bro Laboratories Rebellion

As we move through this top 10 list you’ll find pre-workouts of all types, all of which are awesome supplements. The quality of them improves ever so slightly because again, we did choose these out of several hundred other products. Up next, Brandon Carter’s new pre-workout.

Bro Laboratories Rebellion

Rebellion
Bro Laboratories
  • Boosts muscle strength and increases power output
  • Enhances mental focus and increases workout capacity (more intense workouts)
  • Delay muscle fatigue, boosts endurance, and gives you the most extreme pumps.

A perfect blend of really effective ingredients. 3 grams Creatine, 3 grams Beta Alanine, 1.5 grams Betaine, 300mg of caffeine, and 6 grams of citrulline. If you’re looking for something new, something fresh, give this pre-workout a try..

#7 – Gat Nitraflex

This is one of those ‘fun’ pre-workouts. Its a propitiatory blend, but we voted it the #1 strongest pre-workout on the market. So be careful! I mean come on, Sadik Hadzovic is sponsored by them and he was the 1st Place Winner of the 2015 Arnold Classic.

Gat Nitraflex

Nitraflex
Gat
  • Boosts mood and energy during exercise.
  • Increases testosterone, increasing strength and muscle growth
  • Boosts strength and blood testosterone levels

This is a must try. If you’ve been taking pre-workout supplements for awhile now, you need to give this one a try. High amounts of insane focus, more intense workouts, good muscle pumps, improved power output. Tastes great and mixes really well. Let us know what you guys think of this one!

#6 – JYM Pre JYM

Okay this one is something really special. It has all of the right ingredients and they’re all dosed properly. If you’re really looking for something great, Pre-Jym has it all. Made by a Bodybuilding Doctor who has changed the supplement industry for the better.

JYM Pre JYM
Pre Jym
JYM
  • Bigger pumps and better energy.
  • Boosts alertness and drive
  • Helps you train harder for longer
  • Increases mental focus and energy

This pre-workout supplement speaks for itself. Once you try this one it’ll be hard to switch to any others. It may be a bit a too much for athletes just starting out but it really has everything you could ask for in a pre-workout supplement. Insane muscle pumps, great muscle strength and endurance boosting benefits.

#5 – Cellucor C4 Ripped

Coming in at number 5 is a new pre-workout supplement by the industry leaders, Cellucor. Cellucor C4 Ripped was made to specifically help athletes get ripped. Burns fat, boosts energy, increases endurance, promotes healthy weight loss. Also has a cool thermogenic effect.

Cellucor C4 Ripped
C4 Ripped
Cellucor
  • Significantly decrease muscle soreness post excercise
  • Delays muscle fatigue to help increase lean mass and enhance strength
  • Supports improved muscle performance for increased fat burning and weight loss potential

Used by athletes who are looking to cut down and shed some winter fat off. Expect increased energy, intense focus, and improved fat burning benefits. Really tasty and very enjoyable to supplement.

#4 – Pro Supps Mr.Hyde

One of the stronger pre-workouts on the market. High amounts of stimulants, great pumps, intense focus, overall just a great product. Mr.hyde just recently went through a make over but its been on the market for quite some time.

Pro Supps Mr.Hyde
Mr. Hyde
Pro Supps
  • Increase strength levels and decrease muscle soreness
  • Increased muscle repair and recovery
  • Increases work volume and muscle strength
  • Helps you train at a higher intensity level

Promotes strength, power output, and muscle endurance. Great flavors, awesome brand, taste good, and overall a very powerful pre-workout.

#3 – MusclePharm Hardcore Series Wreckage

Science backed ingredient formula made for the most hardcore of athletes. Designed to boost testosterone, provide intense energy, maximum strength, and increase workout capacity.

MusclePharm Hardcore Series Wreckage
Hardcore Series Wreckage
MusclePharm
  • Heightens alertness and drive
  • Reduces soreness and fatigue
  • Promotes lean muscle growth
  • Clinically dosed formula proven to maximize exercise performance

Formulated with high-performance ingredients, MusclePharm Wreckage is effective and powerful, yet surprisingly easy supplement. Very smooth and feels comfortable in your stomach.

#2 – Optimum Nutrition Gold Standard Pre-Workout

A fully-featured pre-workout supplement made by one of the best supplement brands in the world. Expect to see awesome results. More muscle power, strength, endurance, and muscle growth.

Optimum Nutrition Gold Standard Pre-Workout
Gold Standard Pre-Workout
Optimum Nutrition
  • Greater power and strength during workouts.
  • Blunt muscle fatigue
  • Train stronger with more intensity for longer periods of time
  • Help build lean muscle and torches body fat

Coming in as our #2 choice, Optimum Nutrition Gold Standard Pre-Workout is a really great all around pre-workout supplement. Made by one of the most respected brands in the industry, this product is just an overall great supplement for both men and women alike.

#1 – Cellucor G4 Chrome Series C4

Our #1 spot goes to Cellucor’s new C4 formula. It’s built on solid science, years of study, and tons of user testimonials. This pre-workout has the most positive user response out of all the pre-workout supplements we reviewed, and with good reason. Suited for all experience levels too, beginners, advanced, and professional level athletes are taking Cellucor C4.

Cellucor G4 Chrome Series C4
G4 Chrome Series C4
Cellucor
  • Powerful fatigue fighter that promotes energy production during exercise
  • Greater power and strength during workouts
  • Reduces soreness and fatigue.

Take your training intensity to a higher level with Cellucor C4. The best ingredients at accurate doses to help build more lean muscle, burn more pesky fat, blunt fatigue, improve strength, and boost muscle recovery.

If you are interested in learning how the benefits of pre-workouts, settle in and take some notes…..

We’ve seen many try and many fail.

Yet time and time again, others get wild results using this supplement.

We’re talking about pre-workout supplements, of course.

You’ve, no doubt, read that pre-workout supplements can give you that extra boost, improve your workouts, and help establish that workout consistency that is so important.

But most who try pre-workout supplements for any (or all) of those reasons never see any real benefit. At best, they get a little tickle of energy and deem pre-workouts worthless.

You’re on the right track but are missing a few key principles of effective modern pre-workout supplementation. But don’t worry, we are going to show you the absolute best products and explain the benefits you should expect to see. So lets get started.

We went by a very rigid and specific review methodology that brought our list from 200+ different pre workout products down to the top 10. If your pre-workout is missing from our list of 10, its most likely because it didn’t meet the requirements set within our review methodology.

If you think there has been a mistake, please let us know by tweeting @onstrength and we will fix the mistake and update our list!

Experiment, buy, and try all 10 of these, each product has something unique to bring to the table.

Pre-workouts can give you fame and fortune

Having a sexy looking body is one potential benefit of pre-workout supplementation, but not the only one. Looking fit and healthy, despite the negative view most people have on the fitness community, is something every human has massive amounts of respect for.

Here is a secret: Living a good healthy life gives you the ability to do what you want, because you’re healthy. Its the survival of the fittest. The healthier you get the more opportunities tend to open up to you.

The fitter you are, the healthier you are (its a scientific fact). People are attracted to that.

The healthier you are, the better you look, the more opportunities will be presented to you. The aura, the sense of confidence it gives you, you present yourself in a completely different way.

Fitness and health will get you into doors (goals) a lot quicker because people will listen and respect your status.

People recognize a good looking body as a sign of commitment, a sign of willpower,  a sign of someone who is dedicated and consistent in what they’re doing.

Here are the reasons why you should start taking a good pre-workout:

1. More energy and consistency: If you’re having issues getting into the gym every single day, pre-workouts can be the most important tactic at your disposal. And it won’t even cost you very much.

There’s one thing, however, you should be warned about. While it is possible to have enough energy to hit the gym consistently without a pre-workout, don’t set unrealistic expectations. In reality, a pre-workout alone isn’t going to change your body overnight, it will still take several weeks, months, or even years of workouts to get the kind of body needed to turn heads.

However, if you take it seriously, (which we know you can), you’ll see big changes in your body.

For example, a research study conducted showed that athletes who took a pre-workout with a combination of exercise lead to greater beneficial changes in strength, lean body mass, and body composition in a shorter period of time when compared with athletes who didn’t supplement a pre-workout.

In addition to short-term results, if you do everything right and push through the days where energy and motivation levels are low, you’ll build the discipline needed to keep a healthy fit looking body for your entire life.

Pre-Workout Effects

2. Strength:  Call it what you want, but your strength is usually directly correlated to how your body looks. In fact, its almost more important than any other short term pre-workout benefits.

The main reason athletes continue to take pre-workouts is to build more strength. Every good pre-workout supplement can enhance strength, power output, muscle endurance, increase recovery, and reduce the onset of fatigue.

You won’t see the results of increased strength overnight. But if you consistently get stronger, you’ll be able to lift more weight and do more exercises. In the long term you’ll see a massive benefit from getting stronger in more ways than one.

3. Wasn’t Available: Go back 6 or 7 years, and pre-workout supplements were purely used by only professional athletes.

First of all, pre-workouts are a combination of the most cutting edge fitness enhancing ingredients. Think of something similar to a multi-vitamin. A multi-vitamin has vitamins, A, B-3, B-6, C, D and several other minerals that are combined into an easy to take pill. 

A pre-workout has a few key ingredients like beta-alanine, caffeine, amino acids, citrulline, yohimbine, and creatine, among a few others.

And just like a multi-vitamin, the ingredients in a good pre-workout are well researched and have some positive effect on physical performance. All those ingredients are combined into an easy to take powder and utilized by all kinds of professional athletes like NBA players, Olympic runners, swimmers, and now gym goers like you and me.

Here’s where we stand today: Before ingredients in pre-workouts were not available to your average gym goer, but now the world is different. Just like how a multi-vitamin helps your health, a pre-workout supplement can really step up your training and improve your fitness capabilities.

Don’t take a pre-workout because you some guy at vitamin-shoppe or GNC told you to buy it. There is an actual more efficient way. And this is where most people fail, they aren’t willing to do the research.

The problem with typical pre-workout supplements

Before we dive into how to find the right pre-workout supplement, you need to understand why most people get weak results or none at all.

The fundamental problem is that most individuals start taking a pre-workout purely because they saw their friends taking it or someone at a local supplement shop pressured them into it.

You might think, “what’s wrong with that?” Didn’t you just say a pre-workout supplement will help me a good way? Yes, but there’s a difference.

What separates those who have a good looking body and those who don’t, is knowledge.

You’ll buy an okay pre-workout, see no benefit from it, and chuck it in the trash. Right?

But think about it from the point of view of an avid gym goer. Most know which ingredients to look for in a pre-workout and most know exactly what each one does for you. One quick glance at the ingredient label tells them exactly what to expect.

Anyone you bump into who has a good looking body has a ton of knowledge on nutrition, training and supplementation. You’ll rarely find someone who looks great and knows nothing.

This is why you will barely get any significant benefit from pre-workouts. From here, most athletes continue this cycle of buying crappy supplements or give up completely on them all together even though they know it can work.

This cannot be you. You need to be different. You need to be one of the leaders. You be prepared.

So, what’s the solution?

You may have already figured it out: research.

Your pre-workout needs to stand out to such a degree that its made and has the absolute best ingredients. Only then will you start noticing improvements in your workouts and body.

That’s the answer in a nutshell. Of course, though, it’s a little more complicated than that.

Next, we’re going to break down everything you need to know about pre-workouts.

How to pick the best pre-workout supplement

In order to get great results from pre-workouts, you need to know what in the world is actually in them.  If you don’t you’ll end up wasting a lot of money and get inconsistent results.

Here’s what we recommend starting with for anyone who is serious about achieving long-term success with pre-workout supplementation.

  • Step 1: Ingredients. If you don’t have a pre-workout with sufficient effective ingredients, you won’t get great results. period. Most people do okay in picking a correct supplement, but we’ll show you exactly how to pick the correct one every time.
  • Step 2: Dosage. Gone are the days where you can just get away with not reading the ingredient label. A majority of supplement companies under-dose their ingredients just to make a few extra dollars. We’ll show you the exact dosage you should look for each ingredient in your pre-workout supplement.
  • Step 3: Benefits The definition of “benefits” is important here, but it’s safe to say that most users have no idea why they’re even taking a pre-workout.
  • Step 4: Choosing the right product. There are a few big reasons why its important to choose the right pre-workout supplement. We’ll show you why and how to do it.

Step 1: Identify high-quality ingredients in pre-workouts

Many low-quality pre-workouts look for easy ways to cut corners by offering inferior products at a low cost. Obviously, these are not the products you want to be putting into your body.

The number one aspect of a good pre-workout supplement is the ingredients. Without the correct ingredients, there’s really no benefit in take a pre-workout.

The second aspect is the how the ingredients are dosed. Otherwise, just because a product has the right ingredients doesn’t mean they’ll always work. They need to be properly dosed.

In general, there are 8 quality ingredients that you want to look for. Here is a quick glance at what you should want to see on the ingredient label of your pre-workout.

  1. Caffeine: The most common ingredient. Caffeine.
  2. Beta-Alanine:  Very effective amino acid that provides a ton of benefits.
  3. Citrulline: This is a very well research amino acid that provides a ton of value.
  4. Betaine (Trimethylglycine): Rare to find but proven to provide awesome benefits to athletes.
  5. Rhodiola: Used in traditional medicine, provides huge value to physical performance.
  6. Yohimbine: A stimulant thats traditionally used in Chinese medicine, very effective stimulant and used quite often.
  7. Creatine: One of the most researched sports supplements.
  8. BCAAs: Not always used but highly effective

These are the ingredients that you should quickly scan for when looking at the labels of pre-workout supplements.

Now, lets show you what each one of these little guys do.

1: Caffeine

Primary purpose: Energy, improves muscle endurance, decreases muscle fatigue, increases training intensity.

Optimal dose: 100-500 mg

Benefits: Caffeine has repeatedly been shown to help the body burn fat, enhance strength, increase focus, supply you with a lot of energy (Hello, Coffee!) If you lack the energy after work or just can’t seem to get into the gym because of sheer laziness, your pre-workout should have a good dose of caffeine. This will get you off the couch while also providing a few performance benefits.

Not all pre-workout supplements will have the same amount of caffeine, some of them are made with out it.

Some may have a substantially large amount, sometimes upward of 500mg of caffeine (which is the equivalent of chugging 2 large cups of starbucks coffee). Others have zero or a small amount around 50mg-100mg.

So, while you’re looking at the ingredient labels, take a close look at the caffeine content. Make sure its something you can handle. If you’re new to pre-workouts, 100-300mg seems to be a good starting point.

If the labels states that there is caffeine but doesn’t tell you the exact amount, put that product down and find something else. Each ingredient needs to be label with exact dosage!

Why: More energy. More focus. Bring more intensity to workouts.

2: Beta-Alanine

Primary purpose: Boosts muscle power, strength, endurance, and supports muscle growth

Optimal dose: 2,000 – 5000 mg

Benefits: This is something you’ve already maybe heard about. Its one of the few ingredients out there that really improves exercise performance.  Beta-alanine helps improve muscle endurance which allows you to get a few extra reps during every set and helps you squeeze the most out of every workout.

Pre-workouts that contain beta-alanine must have it properly dosed. 2000mg-5000mg is the dosage you want to see. Lower doses still provide benefit but not nearly as much.

Why: More muscle endurance. lift longer. less fatigue.

3: Citrulline

Primary purpose: Boosts energy, promotes muscle endurance, improves blood circulation, and reduces recovery time.

Optimal dose: 2,000 – 5000 mg

Benefits: This is something you’ve already maybe heard about. Its one of the few ingredients out there that really improves exercise performance.  Beta-alanine helps improve muscle endurance which allows you to get a few extra reps during every set and helps you squeeze the most out of every workout.

Pre-workouts that contain beta-alanine must have it properly dosed. 2000mg-5000mg is the dosage you want to see. Lower doses still provide benefit but not nearly as much.

Why: More blood flow. More endurance. Muscle Pumps.

4: Betaine (Trimethylglycine)

Primary purpose: Greater strength and power output during workouts.

Optimal dose: 1,500 – 3000 mg

Benefits: Betaine has been shown to increase nitric oxide levels and regulate cell repair and volume. Which helps to promote muscle pumps, size, strength, and endurance. Similar to creatine.

This one is a bit rare to find in pre-workouts but some of the best do have it in their formulas.

Why: More blood flow. Muscle size. Strength. Power output. Similar to creatine.

5: Rhodiola

Primary purpose: Reduces fatigue, promotes physical and congnitive vitality.

Optimal dose: 50 – 100 mg

Benefits: Rhodiola rosea is a traditional Chinese medicine and used by athletes for its anti-fatigue and physical/cognitive vitality.

This one is a bit rare to find in pre-workouts but some of the best do have it in their formulas.

Why: Less mental and physical fatigue. Promotes focus, energy, and power.

6: Yohimbine

Primary purpose: Reduces fatigue, promotes physical and congnitive vitality.

Optimal dose: 0.2mg/kg bodyweight (5mg – 20mg)

Benefits: A stimulant that promotes fat burning. Very effective, commonly found in a lot of fat burners and weight loss supplements. Used also for its cognitive focus abilities allow you to workout longer with more intensity.

This one is a bit rare to find in pre-workouts but some of the best do have it in their formulas.

Why: Fat burner. Mental focus. More intense workouts.

7: Creatine

Primary purpose: Strength, endurance, and muscle growth.

Optimal dose: 5000mg

Benefits: Creatine was one of the first supplements to enter the fitness world. Tons of information out there on it. Highly effective if promoting and increasing muscle growth, strength, and power. Supports lean mass gains.

Most pre-workout supplements won’t hit the 5,000mg dosage. That being said, don’t buy a pre-workout that has a ton of creatine in it. Usually just filler unless its dosed properly.

Why: Strength. Power output. Lean mass gains.

8: Branched-Chain Amino Acids (BCAAs)

Primary purpose: Stimulates muscle protein synthesis. Reduces muscle soreness. Blunts fatigue.

Optimal dose: 5000mg – 10,000mg

Benefits: BCAAs are very powerful especially when you’re training fasted. They help promote muscle growth, used by the body as an energy source, blunts fatigue, and helps reduce muscle soreness after workouts.

The optimal ratio of leucine to isoleucine to valine in a pre-workout product is 2:1:1.

Why: Less fatigue. More muscle growth. Less muscle soreness.

If your pre-workout supplement has a majority of these ingredients you can be sure that you’ll have a very good experience.

Step 2: Dosages

Now that you have a list of ingredients to look for, its time to make sure they have the correct dosages. We included the correct dosages above as well but we’ll do it once more just to be thorough.

  1. Caffeine: 100-500 mg
  2. Beta-Alanine:  2,000 – 5000 mg
  3. Citrulline: 2,000 – 5000 mg
  4. Betaine (Trimethylglycine): 1,500 – 3000 mg
  5. Rhodiola: 50 – 100 mg
  6. Yohimbine: 5mg – 20mg
  7. Creatine: 5000mg
  8. BCAAs: 5000mg – 10,000mg

Remember, NO PROPRIETARY BLENDS (except for a few exceptions). This means the ingredients must be labeled individually. This is the only way to tell whether or not the pre-workout is actually worthy.

Here is how to tell the difference:

Proprietary blend: Bad labeling

what is a proprietary blend

Major pre-workout supplement brands have steered away from this method but you’ll still find a lot of products with this type of ingredient label. As you can see all the ingredients are blended together and labeled with a total 7365mg.

There is no possible way for you to judge this pre-workout supplement since the ingredients aren’t labeled individually. Its best to put these types of pre-workouts back on the shelf unless you’re experienced enough to make your own judgement. Pre-workout Side-Effects

Not a Proprietary blend: Good Labeling

Pre-workout not a proprietary blend

This is the type of label your pre-workout supplement should have. It tells you exactly what you should expect in each scoop, here is an example of how easy it is to read the label.

  • 5,000mg of Citrulline
  • 1,000mg of beta alanine
  • 250mg of caffeine

We recommend always going with a pre-workout supplement that uses this model of ingredient labeling. Knowing how much of each ingredient you’re getting is a must.

Study the ingredients, its a good skill to have. People will admire you for it. We like the website Examine.com for fast and easy overviews.

STEP 3: Knowing the benefits

You’ve done your research, you’ve looked at the ingredient labels, and now come the benefits.

Now you need to know why you’re taking a pre-workout.

Remember we said knowing the definition of “benefits” is important?

The reason why its important is because you need to know what results you should expect.

Wow, im getting stronger, is it because of the creatine? Woah, i lost a lot of the weight this week, was it because of the caffeine?

I got 3 more reps this set, was it because of the extra fatigue fighting beta-alanine?

In other words, know which ingredients are in your pre-workout and which ingredient is helping you in your training.  This not only helps you grow stronger physically, but now you’ll have a new set of knowledge.

And if you know this knowledge then you are on track to mastering fitness supplementation.

That being said, if you look at Step 1 of this guide, we’ve laid out all the potential benefits you’ll probably run into while supplementing a pre-workout.

Now, lets do a quick run down of what you should expect.

The positive effects of pre-workouts

Without a really solid pre-workout supplement, you might not have any luck with a pre-workout. Even then, not many individuals are willing to take the time to do the research you are doing right now. Since we are leading you in the right direction..

Here are some things you should expect:

  • Lift More – Picture yourself benching more weight. Deadlifting an extra 45lbs plate. Maybe doing a few extra pull-ups you couldn’t do before.
  • Lasting Strength – Just because you ran out of pre-workout doesn’t mean you go back down to being weak. All the training you did still counts. You’ll be just as strong.
  • Weight loss – Picture a slimmer more defined body. No pesky arm fat, no back fat. More intense workouts will give you results like never before.
  • More muscle – Picture yourself having abs, a full solid chest, back muscles? Once you turn up the intensity and fuel your body with the correct nutrients you’ll start turning heads.

Now this may sound a little far fetched but in reality its not. Hard work when paired with proper supplementation will get you results much quicker. If you can commit and train with proper consistency there is no limit to what you can do.

STEP 4: Choosing the best pre-workout

If you follow the first 3 steps, you’ll be able to hunt down the best pre-workout on your own.

But why do that when we put countless of hours into our top 10 best pre-workouts list.

This list was crafted using a very rigid and precious review methodology that brought our list from 200+ products down to the top 10. If your pre-workout is missing from our list of 10, its most likely because it didn’t meet the requirements set within our review methodology.

If you think there has been a mistake, please let us know by tweeting @onstrength and we will fix the mistake and update our list!

Conclusion

Pre-workout supplements a great tool to build a strong, better looking body. But, of course it still takes hard work and dedication.

Most athletes don’t have what it takes. We know you can do it.

It is a fantastic supplement when used correctly.  Your body will start to transform almost immediately.

We put hours and hours of  research into this top 10 list. So please, we’re asking you, take a chance on this.

They’re very affordable and literally cost less than two cups of starbucks coffee.

Don’t procrastinate on this. There is a limited products in stock at all times. Don’t miss your chance.

Take a closer look at the four steps we laid out for you in this article and keep building the knowledge in fitness and health supplementation. You will eventually achieve similar results to even the best looking fitness models.

If you need more information check out our massive post on the best pre-workout supplements where we go into full detail about everything you need to know.

How many times a week do you take your pre-workout? How long do you usually workout for? How many times do you hit the gym a week? What are you goals with pre-workout supplementation.