Not seeing the gains in the gym that you should have by now? Perhaps you’re just in a slump and need something new to help you feel bigger in the gym? Then you should consider using a pump pre-workout!
A pump supplement with the right blend of ingredients can be a major game-changer in the gym – especially mentally. Nothing feels better than crushing an intense workout and having the ultimate “pump” to show for it.
In this post, we highlight the 9 best pump pre-workout supplements that are sure to give you your dream pump!
Running low on time? Our top pick is PUMP by Transparent Labs. We explain why in the next section.
If you’d prefer to also take a look at some great single ingredient options, check out our list of the best pump supplements.
Here are our top three recommended pump pre-workout supplements.
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Best Overall Pump Pre-Workout
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Best Pump Pre-Workout for Focus
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Best Pump Pre-Workout with Caffeine
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L-Citrulline:
8,000 mg
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L-Citrulline:
3,000 mg
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L-Citrulline:
9,000 mg
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L-Tyrosine:
500 mg
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L-Tyrosine:
3,000 mg
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L-Tyrosine:
n/a
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Arginine Nitrate:
2,500 mg
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Arginine Nitrate:
3,000 mg
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Arginine Nitrate:
n/a
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Caffeine:
n/a
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Caffeine:
n/a
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Caffeine:
400 mg
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Servings:
30
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Servings:
20
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Servings:
20
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Discount code:
LV10 = 10% off Transparent Labs
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Discount code:
LIFTVAULT = 15% off
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Discount code:
LIFTVAULT = 15% off
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The 9 Best Pre-Workouts for Pump
- Pump – Transparent Labs
- Sicario – ASC Supplements
- Godzilla – Ryse Supplements
- Wrecked – Huge Supplements
- Bare Knuckle – Apollon Nutrition
- Pump Serum – Huge Supplements
- Superhuman Pump – Alpha Lion
- El Jefe Guerilla – ASC Supplements
- Crack – Dark Labs
1. Pump – Transparent Labs
Best Overall Pump Pre-Workout Supplement
Pump is another winner from Transparent Labs.
It delivers three effective pump ingredients (L-Citrulline, Arginine Nitrate, and Betaine Anhydrous) at clinical doses to help improve blood flow and increase nitric oxide production.
Great for stacking with a stim pre-workout or taking alone for a stim-free experience.
Discount codes:
LV10 = 10% off Transparent Labs
- Insane pumps
- 3rd party tested
- No artificial sweeteners
With premium, clean ingredients that deliver every time you hit the gym, Transparent Labs Pump is our best overall pump pre-workout.
While Transparent Labs already had an excellent stim-free pre-workout called Stim Free, they kicked it up a notch with their latest product, Pump, another stim-free pre-workout that’s all about enhancing blood flow and muscle pumps.
This delicious stim-free pre-workout formula is packed with vasodilating and cell-volumizing nutrients, as well as proven erogenic ingredients that boost nitric oxide production, enhance blood flow and hydrate muscle cells for hours on end. No junk, no fillers, no-nonsense.
If you’re looking for a great pump pre-workout supplement that’s chock full of well-dosed, reliable pump-powering ingredients, then go grab Transparent Labs Pump now!
Key Ingredients
- L-Citrulline – 8,000 mg
- Arginine Nitrate – 2,500 mg
- Betaine Anhydrous – 2,500 mg
- L-Tyrosine – 500 mg
- L-Glutathione – 250 mg
2. Sicario – ASC Supplements
Best Pump Pre-Workout for Focus
Fully loaded pump and focus formula. Too many ingredients to list. Comes in flavored and unflavored - great for stacking with a high-stim pre workout or taking alone!
LIFTVAULT15 for 15% off at Supp Kingz
LIFTVAULT for 15% off at Nutrition Cartel
Coming in as our best pump pre-workout for focus is ASC Supplements’ Sicario – a strong pump and nootropic pre-workout that gives you a workout powered by laser focus and insane blood flow.
Sicario uses 7 different mechanisms to increase your pump and 4 synergistic nootropic ingredients to keep you focused. With key ingredients like L-Citrulline, Betaine Anhydrous, GlycerPump and VASO6, you’re getting the absolute most out of your workouts. For focus, you’ve got Alpha GPC, Tyrosine, Lions Mane and Huperzine A extract.
Sicario is great to stack with other pre-workout supplements, like ASC Supplements’ El Jefe.
If you’re looking for a great pre-workout supplement that gives you a powerful mind-muscle connection, enhanced performance and an insane skin-tearing pump, you should check out Sicario!
Key Ingredients
- L-Citrulline – 4,000 mg
- Betaine Anhydrous – 2,500 mg
- GlycerPump – 2,000 mg
- Agmatine Sulfate – 1,500 mg
- VASO6 – 300 mg
- Pine Bark Extract – 200 mg
- L-Tyrosine – 2,000 mg
- Alpha GPC – 600 mg
- Lion’s Mane – 600 mg
3. Godzilla – Ryse Supplements
Best Pump Pre-Workout with Caffeine for Beginners
With a name like Godzilla, you’d hope this pre-workout lives up to the name – and Ryse Supplements’ Godzilla certainly does! Godzilla is our best beginner pump pre-workout with caffeine.
Designed in collaboration with South African Bodybuilder Noel Deyzel, Godzilla goes all out, packing a massive 40g serving size with a formula that delivers everything you need for those intense training sessions.
What’s great about this pre-workout is that with just one scoop, you’ll be provided with an efficacious dosing of key ingredients. At two scoops, you’ll get a whopping 11,000 mg of L-citrulline, 6,400 mg Beta-Alanine and 300 mg of VasoDrive-AP. But with one scoop, you still get a sufficient amount of these ingredients for the ultimate pump-filled workout.
With 350 mg of caffeine, even the most intense workouts won’t get you down if you’re taking this!
Key Ingredients
- L-Citrulline – 11,000 mg
- VasoDrive-AP – 300 mg
- Beta Alanine – 6,400 mg
- Betaine Anhydrous – 5,000 mg
- Pink Himalayan Sea Salt – 500 mg
- Caffeine Anhydrous – 350 mg
4. Wrecked – Huge Supplements
Best Pump Pre-Workout with Caffeine for Experienced Users
Wrecked v2 released April 11, 2022.
For those looking to get a taste of what "high stim" pre workouts are like, then Wrecked serves as a reasonable introduction.
Not really for beginners - for the curious.
Are you ready to get wrecked with an insane pre-workout? Introducing our best pump pre-workout with caffeine, Wrecked by Huge Supplements.
Huge Supplements doesn’t mess around when it comes to pre-workout. They’re a brand that’s consistently put out some of the best pre-workout supplements on the market, and Wrecked is no different.
Wrecked’s combined 18 clinically focused ingredients make one serving insanely potent. The 8000 mg of L-citrulline helps improve athletic performance and strength, 3,500 mg of beta-alanine increases muscle endurance and delays fatigue, and 250 mg of Eria Jarensis gives you ultimate motivation and alertness.
This pre-workout is not for beginners or the faint-hearted! Just compare Wrecked to your average pre-workout supplement, and you’ll quickly find out why it is more potent than most.
Key Ingredients
- L-Citrulline – 8,000 mg
- Beta Alanine – 3,500 mg
- Betaine Anhydrous – 3,000 mg
- Malic Acid – 3,000 mg
- Agmatine Sulfate – 1,500 mg
- L-Tyrosine – 1,500 mg
- Lion’s Mane Mushroom Powder – 600 mg
- Caffeine Anhydrous – 250 mg
- Eria Jarensis – 250 mg
5. Bare Knuckle – Apollon Nutrition
Best Pump Pre-Workout with Lion’s Mane
New for 2022, Hooligan Bare Knuckle has been upgraded to v4
With 8 grams of L-Citrulline, 1 gram of Lion's Mane, 2 grams of L-Tyrosine, 1.5 grams of Agmatine Sulfate, 600 mg of Alpha GPC, 600 mg of VASO6... this is definitely one of the most loaded STIM FREE pump + focus formula of 2022.
Discount Codes:
LIFTVAULT15 = 15% off at Supp Kingz
A 100% stim-free and nootropics-loaded pre-workout, Apollon Nutrition’s Bare Knuckle comes in as the best pump pre-workout with Lion’s Mane – packing a whopping 1,000 mg of it.
Despite being stim-free, Bare Knuckle gives you the non-stimulant edge to crush any kind of training session in the gym.
Packed into one 24 g scoop, you’ve got the pump enhancers L-citrulline (8,000 mg), betaine (2,500 mg), arginine nitrate (3,000 mg) and agmatine (1,500 mg). For ultimate mental focus, you’ve got a solid 2,000 mg of tyrosine, 600 mg of alpha GPC and a hefty 1,000 mg of lion’s mane.
Many of the ingredients and dosages in this pre-workout are much higher than the average pre-workout – even compared to stimulant pre-workouts. If you’re looking for a stimulant-free pre-workout that still gives you all the benefits of a stim pre-workout, go with Bare Knuckle!
Key Ingredients
- L-Citrulline – 8,000 mg
- Beta Alanine – 3,200 mg
- Arginine Nitrate – 3,000 mg
- Betaine Anhydrous – 2,500 mg
- L-Tyrosine – 2,000 mg
- Agmatine Sulfate – 1,500 mg
- Lion’s Mane Extract – 1,000 mg
- Alpha GPC – 600 mg
6. Pump Serum – Huge Supplements
Most Comprehensive Pump Pre-Workout Ingredients
Pump Serum v2 is a huge step up from the previous version.
With a massive 31 gram scoop, Pump Serum is now ready to stand toe to toe with any stim-free pre-workout.
This is definitely a top-tier pre-workout for stim-free fans and those seeking a pump.
Another insane pre-workout by Huge Supplements, Pump Serum is the most comprehensive pump pre-workout. Pump Serum is a pre-workout without stimulants that’s been formulated to be one of the best muscle pump supplements.
Huge Supplements combines 10 high-quality and potent ingredients in Pump Serum to help you take your workout performance to the next level.
With key ingredients like Glycerpump, Betaine Anhydrous, Pomegranate Extract and Beet Root Extract, you’re able to boost blood flow and optimize the pump without a crash afterward.
If you’re not a fan of pre-workouts containing stimulants but still want insane pump-powering ingredients, then Pump Serum is the way to go!
Key Ingredients
- GlycerPump – 3,000 mg
- Betaine Anhydrous – 3,000 mg
- L-Tyrosine – 1,500 mg
- Agmatine Sulfate – 1,250 mg
- Pomegranate Extract – 1000 mg
- Beetroot Extract – 2,000 mg
- VasoDrive-AP – 254 mg
7. Superhuman Pump – Alpha Lion
Best Tasting Pump Pre-Workout Supplement
Whether you're taking a stim break or just want absolutely insane pumps, Superhuman Pump delivers.
8 grams of Citrulline Malate, 3 grams HydroPrime Glycerol, 150 mg of S7, Alpha GPC + Lion's Mane for focus.
Discount codes:
LIFTVAULT = 15% off at Nutrition Cartel
LIFTVAULT15 = 15% off at Supp Kingz
With flavors like Mango Strawberry Sherbert, Peach Rings and Blueberry Mojito, Alpha Lion’s Superhuman Pump is the best-tasting pump pre-workout on this list. But this pre-workout doesn’t just taste great; it’s also a savage non-stim pump inducer!
It’s all in the name. Superhuman Pump contains a max-dosed formula packed with all the best pump primers: you’ve got 8,000 mg of L-citrulline, 3,500 mg of beta-alanine, 3,000 mg of HydroPrime, 150 mg of S7 and 600mg of organic lion’s mane.
This caffeine-free pre-workout by Alpha Lion is marketed as perfect for night owl athletes, anyone sensitive to stimulants or gym-goers cycling off caffeine. With all these great ingredients (and amazing taste), we 100% agree.
If you’re tired of chalky-tasting pre-workouts that leave you feeling unsatisfied no matter the pump, then you need a Superhuman Pump!
Key Ingredients
- L-Citrulline – 8,000 mg
- Beta Alanine – 3,500 mg
- HydroPrime – 3,000 mg
- Lion’s Mane – 600 mg
- Alpha GPC – 300 mg
- S7 – 150 mg
8. El Jefe Guerilla – ASC Supplements
ASC Supplements strikes again! This time with the best pump pre-workout for long-lasting energy. El Jefe Guerilla is a high stimulant pre-workout and daily driver that provides outstanding pumps and long-lasting energy and focus for intense workouts.
While El Jefe Guerilla may be slightly less intense than its sister product, the original El Jefe, though it’d be a mistake to simply say El Jefe Guerilla is a “weaker” version of El Jefe.
ASC Supplements really brought together a pretty competitive formula with El Jefe Guerilla. You get a solid 8,000 mg of L-citrulline and the premium pump components: 3,000 mg of arginine nitrate and a sizeable 508 mg of VasoDrive.
What makes El Jefe the best pre-workout for long-lasting energy is its intense combination of three types of caffeine, as well as 3,000 mg of tyrosine and 800 mg of alpha-GPC for mental focus.
El Jefe is a great option for a high-stim pre-workout without DMHA or DMAA and is best when stacked with ASC Supplements’ pump and nootropic pre-workout Sicario.
Key Ingredients:
- L-Citrulline Malate (2:1) – 8,000 mg
- Beta Alanine – 4,000 mg
- Arginine Nitrate – 3,000 mg
- Betaine Anhydrous – 3,000 mg
- Taurine – 3,000 mg
- L-Tyrosine – 3,000 mg
- VasoDrive-AP – 508 mg
- Alpha GPC – 800 mg
- Caffeine Anhydrous – 300 mg
9. Crack – Dark Labs
4/6/23 Update: Limited Stock Available.
A stim junkie favorite with 120 mg of DMAA and a fully-loaded pump formula.
One of the most in-demand pre-workouts from 2020 to 2023.
Discount codes:
LIFTVAULT = 15% off My Supp Plug
Finishing up our list is Dark Labs Crack, the best pump pre-workout with DMAA. With a name like Crack, it doesn’t get more intense than this pre-workout!
Crack is a hardcore training booster designed to intensify your training sessions with an extreme pump, laser focus and insane energy.
While Crack includes common pre-workout ingredients, this is no common or average pre-workout. With 8,000 mg of L-citrulline, 3,000 mg of beta-alanine, 1,500 mg of agmatine sulfate and 120 mg of DMAA, this pump pre-workout gives you a euphoric feeling to push through those hard workouts with full concentration and energy.
As far as intense pump pre-workouts go, Crack is definitely not for beginners or the faint-hearted. It’s a crazy pre-workout guaranteed to give you the best energy boost for more precise execution and more repetitions!
Key Ingredients
- L-Citrulline Malate (2:1) – 8,000 mg
- Beta Alanine – 3,000 mg
- Agmatine Sulfate – 1,500 mg
- VASO6 – 300 mg
- Caffeine Anhydrous – 400 mg
- 1,3-Dimethylamylamine HCL (DMAA) – 120 mg
What to Look for When Buying a Pump Pre-Workout
To ensure you’re choosing the best pre-workout for you, you need to consider several factors, from the obvious list of ingredients to the ultimate goal of your workout.
Here are three key factors you should look for to make an informed decision on a pump pre-workout:
Fully disclosed ingredient label
It’s essential that good pre-workout supplements are transparent about ingredients, and you’re able to trace the benefits of each component.
There are many supplement manufacturers out there that use fillers or refer to “proprietary blends” without mentioning what these mysterious blends are made of on their ingredient labels. This poses the risk of using banned substances that could be dangerous for your health.
What’s more, taking a pre-workout with undisclosed ingredients could lead to a drug test issue down the line if you’re preparing for a competition.
Look for pre-workout supplements that clearly include their top ingredients and which are third-party tested. You’ll feel more confident that strict quality assurance has been followed in making your chosen pre-workout.
Clinical doses of key ingredients
Alongside having transparent labels, you should also look for pump pre-workouts that are made with only clinically proven ingredients and have accurate doses.
Pump pre-workouts can take your workouts to the next level by invigorating your body, enhancing focus and increasing blood flow for amazing pumps. But using a poorly formulated pre-workout can produce minimal results and even be unsafe.
Every high-quality, transparent pre-workout supplement should have the following clinical doses of key ingredients
- L-Citrulline (at least 4 g) or Citrulline Malate 2:1 (at least 6 g)
- Glycerol (at least 2 g)
- Agmatine Sulfate (at least 1 g)
- VASO6 (at least 300 mg)
- S7 (at least 50 mg)
- Pine Bark Extract (at least 50-100 mg)
- Betaine Anhydrous (2.5 g)
Go with a brand that has a reputation for quality and transparency
The global pre-workout supplements market size is estimated to be roughly $15 million (USD) in 2022, making it a massive market with the ever-growing demand. This means new brands are popping up all the time.
All these new supplement companies make it crucial to research pre-workouts before buying. Whether you’re new to the pump pre-workouts or a seasoned user, we highly recommend focusing on reputable brands that have been around for a while, offer full transparency and are popular (and trusted) amongst the masses.
A brand that is transparent and high quality will show its certifications and testing of its supplements on its website. They’ll prove their supplements are third-party tested and certified, which guarantees the product’s true dosages, quality level and usefulness.
Ingredients to Look for in Pump Pre-Workout Supplements
When selecting your pre-workout supplement, it’s important to look out for the following ingredients.
That’s why we’ve provided a list of key ingredients and their recommended dosage to help you make smarter purchasing decisions.
Note: A supplement company exceeding these dosage recommendations or going slightly below the dose is completely fine. However, if the dose is below 50% of the recommended doses, this should be considered a no-go.
L-Citrulline/ Citrulline Malate
Recommended dosage for L-citrulline: 4 grams
Recommended dosage for citrulline malate (2:1): 6 grams
L-Citrulline is one of the most well-researched and proven pump ingredients on the market. This ingredient is a non-essential amino acid that is naturally produced by the body and can be found in some food.
So what can this stuff in pump pre-workouts do for you? Research has shown that a dose of 5 or so grams of L-citrulline increases nitric oxide production and blood flow – giving you a “pump.”
As a vasodilator that increases oxygen and blood supply throughout the body, citrulline can aid in building muscle mass, improving performance and reducing fatigue.
When looking at pump supplements, you may notice that some have L-citrulline or citrulline malate. Citrulline malate is L-citrulline + malic acid. Malic acid is typically used more because it’s cheaper than pure L-citrulline and has a better edge – helping to increase absorption and energy.
Citrulline malate is often included on supplement labels with a 2:1 ratio. This is the ratio of L-citrulline to malic acid, so if it says 6 grams of citrulline malate, then it’s only really 4 grams of citrulline and 2 grams of malic acid.
Glycerol
Recommended dosage: 2 grams
Glycerol is patented as GlycerPump and is another popular ingredient for its pump-enhancing capabilities that bodybuilders and athletes seek.
Glycerol is also a popular sports nutrition compound that can improve hydration, metabolism and endurance.
The reason why this is a key ingredient in pump supplements is that its water-absorbing capabilities can help your muscles swell and keep you looking swole for longer. It also helps stave off dehydration and keeps you going for longer.
Agmatine Sulfate
Recommended dosage: 1 gram
Derived from the amino acid L-arginine, agmatine sulfate acts as a major catalyst for driving blood into muscle tissue.
Agmatine sulfate selectively modulates a family of enzymes called nitric oxide synthases (NOS), which activates nitric oxide production and, in turn, supersaturates the muscles with blood, giving your skin a feeling of tightness, i.e., a pump.
This increase in blood volume in the muscles can lead to gains in muscle strength and size over time.
VASO6
Recommended dosage: 300 mg
VASO6 is a natural and patented gallate-enhanced oligomer in the form of a botanical extract of green tea that aids nitric oxide production and blood flow.
This premium quality ingredient is used in pump supplements to help maximize physical and mental performance by increasing vasodilation in the body.
S7
Recommended dosage: 50 mg
S7 is a low-dose, patented blend of 7 herbal ingredients that have been shown to stimulate your body’s own natural production of nitric oxide.
This blend is comprised of green coffee beans, green tea extract, turmeric, tart cherry, blueberry, broccoli and kale. All these ingredients make it a one-of-a-kind nitric oxide booster that requires a small dose to get the job done!
Pine Bark Extract
Recommended dosage: 50-100 mg
Pycnogenol is a patented formulation of Pine Bark Extract that has been shown as a great ingredient for its general health, anti-diabetic properties and ability to enhance nitric oxide.
This ingredient is backed by multiple studies showing its incredible ability to enhance athletic performance, indicating that pine bark extract in pump supplements is an absolute game changer.
Betaine Anhydrous
Recommended dosage: 2.5 grams
Betaine Anhydrous, also called trimethylglycine, is a non-essential nutrient found in spinach, beets, sweet potato and quinoa.
Betaine has the ability to increase cellular water retention through osmosis, reducing the negative impact that dehydration can have on exercise performance, such as elevated muscle temperature, increased rate of glycogen degradation and increased heart rate.
A study suggested that supplementing 6 grams of betaine anhydrous for a week can lead to a 185% increase in nitric oxide levels in the blood.
Overall, betaine anhydrous has remained a powerful and effective ergogenic aid in pump supplements.
FAQs
Pump pre-workouts increase the production of nitric oxide in the body with carefully selected and clinically proven ingredients. These ingredients dilate the blood vessels and thus increase blood flow to the working muscles – giving you a pump.
Pre-workouts are generally safe for anyone that doesn’t have any medical conditions that could be affected. Our advice: always talk with your doctor about starting a pre-workout if you’re concerned about the effects you may experience.
While you can take pre-workout on an empty stomach, it mainly depends on you and how you react to pre-workout. For some, it doesn’t matter, while for others, it may cause more side effects like feeling jittery or queasy.
No ingredient has more solid research supporting its ability to improve pumps than L-citrulline. It stands alone as a tier one ingredient.
Tier two ingredients include glycerol powder, S7, agmatine sulfate, VASO6, and pine bark extract.
Yes, it’s absolutely fine to combine pump pre-workouts with regular pre-workout supplements. Just make sure you’re not accidentally taking double doses of caffeine or other stimulants.
While many pre workouts will contain some pump ingredients like citrulline malate, agmatine sulfate, or S7, it is not dangerous to take a “double dose” of these sorts of ingredients.
Be careful not to accidentally take too much caffeine or other stimulants, though these are rarely found in most pump pre workouts, as they are typically stim free pre workouts.
Vascularity is how visibly veins are protruding through the skin. As muscles swell, it can push veins against the skin, making the veins more visible. Further, as nitric oxide is released, it can increase the diameter of the veins, a state known as vasodilation.
While you’re working out, a few things are happening:
1. Metabolic byproducts, like lactic acid, are building up in your muscles.
2. Your heart is pumping blood into your muscles to help flush out these byproducts.
3. This blood makes the muscles swell up.
4. As the muscle swells up, it is harder for the blood to flow out, causing it to build up.
5. This cycle continues as the exercising goes on.
6 Once the exercising stops, this “pump” state goes away as the heart stops pumping as much blood into the muscles and the muscle fibers return to their normal size.
This is a simplified explanation, but should help you understand the basics of how a pump works.
Closing Thoughts
Of all the products listed above, our top pick goes to Transparent Labs’ Pump as the best overall pre-workout to consider! Its formula is packed with well-dosed, reliable pump-powering ingredients, including 8,000 mg of L-citrulline, 2,500 mg of betaine anhydrous and 2,500 mg of arginine nitrate.
Our runner-up has to go to Huge Supplements’ Wrecked!Wrecked offers you insane potency in just one serving with 18 clinically focused ingredients, including its two-star ingredients: beta-alanine (3,500 mg) and Eia Jarensis (250 mg) for increased muscle endurance and ultimate motivation and alertness, respectively.
Whatever your fitness level, style of workout or preferred pump, you’re sure to find it in one of the 9 pump pre-workouts listed above!
