4 Gauge Review (2024 Updated) Legit or Just a Big Scam?

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: December 19, 2023
We personally test every product featured in our reviews and guides. By ordering products anonymously and getting a group of independent testers, we are able to get first-hand experience and provide data-driven recommendations. Learn more.

I first saw 4 Gauge on my social feeds, but it didn't really catch my attention until one of my clients suggested it.

Its ingredients intrigued me, particularly the unique blend. Curious, I gave this pre-workout supplement a shot to see if it really amped up my workouts and muscle pumps as claimed.

The online buzz was positive, and after a few weeks of personal experimentation, I was genuinely impressed with the outcomes.

Before I explain why, let’s start this review with the basics.

What Is 4 Gauge?

4 gauge on the table

4 Gauge is a pre-workout supplement crafted to boost your gym performance.

Roar Ambition, the manufacturer, claims it'll help you exert more effort, appear visibly larger, and maintain focus on your fitness ambitions.

The formula was refined with input from dietitians, nutritionists, and elite athletes.

After testing it myself I found it to be one of the most effective pre-workouts I've tried. Plus, after some talks with fellow bodybuilders and nutrition experts, I determined this is because 4 Gauge's natural ingredients synergize so well.

I'll delve into these ingredients and explain why, but first, let’s consider the supplement’s benefits.

Suitable For Men & Women

4 Gauge CTA pre-workout supplement container

4 Gauge


4 Gauge Benefits - What to Expect

A fit muscular man holding a drink outdoors with product overlay

4 Gauge pre-workout is a highly effective supplement designed to enhance muscle growth, improve exercise performance, and optimize blood flow, making it a pre-workout worth considering for those seeking to maximize their workout results.

Many people I spoke to at my gym agreed that there is a significant enhancement in the pumps that motivates you to workout longer.

When I added it to my daily routine, I noticed a good increase in energy levels and strong tingling sensation, 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, the 4 Gauge pre-workout provided an extra boost in focus and motivation during each session and even a few hours later.

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.

Flavor Options

4 Gauge pre-workout supplements recently launched two new flavors that have been well received by users. I personally enjoy having some options to choose from.

In addition to the original Fruit Blast, you can now choose a Frozen Lemonade or Pina Colada flavor. I decided to get all 3 for this review so I give my opinion on all of them.

Frozen lemonade is an excellent choice for hot summer workouts, while Pina Colada is a real refreshment when you want to try something new. The OG Fruit Blast has an overall sweet fruity taste and is quite pleasant to drink.

  • Delivers a good pump that helps break plateaus
  • Clean energy that keeps you in the gym longer
  • No artificial sweeteners which avoids migraines
  • Solid tingling sensation when it kicks in
  • Vegan friendly
  • Ingredient allergies may upset stomach
  • Premium price point

What Are The Ingredients?

Supplement facts of 4 Gauge

4 Gauge pre workouts contain a combination of eight key ingredients that are proven to be effective. Here's everything you need to know about its formula.

1. Caffeine (150 mg)

4 Gauge pre-workout supplements take 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. Caffeine boosts energy levels and stimulates the body, while L-Theanine boosts concentration and relaxation, according to a randomized controlled study published by Nutritional Neuroscience [1].

And because this is combined with L-Theanine in the same product, you also get a mental calming effect that 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?

2. L-Theanine (200 mg)

L-Theanine Graphic Image

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]

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 (1000 mg)

Creatine Monohydrate Powder

A 2012 study conducted by Journal of the International Society of Sports Nutrition found a direct correlation between an athlete’s strength and stamina when regularly taking creatine before a workout session [3].

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 (6000 mg)

L-Citrulline DL Malate powder

Citrulline malate is an amino acid precursor to nitric oxide, and with 4 Gauge pre-workout supplements, 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 [4].

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 (300 mg)

Beetroot has been known to have potent performance-enhancing effects, with a 2012 study from Journal of the Academy of Nutrition and Dietetics showing that the running performance over a 5 km distance improved in the last third [5].

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.

6. Rhodiola Rosea Powder (100 mg)

Rhodiola Rosea is a natural product that has been used as a traditional medicine in Scandinavia and Russia for a very long time.

The benefits of Rhodiola Rosea come from its roots, which are adaptogens that can potentially have many positive effects on mental health [6].

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

7. Acetyl-L-Carnitine (500 mg)

The main benefit of this difficult to pronounce amino acid is as a fat burner [7].

Acetyl-L-Carnitine is an amino acid that transports 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 Acetyl-L-carnitine you have in your system, the easier it is for your body to burn off some fat, allowing you to build more muscle gains.

8. Coconut Water Powder (300 mg)

This is a good source of electrolytes and something I always preach to clients for pre-workouts rather than just post-workouts.

4 Gauge pre-workout provides 300 mg of dehydrated coconut water powder per serving, which will help you stay hydrated during training according to the Cleveland Clinic [8].

Any Side Effects To Worry About?

A man feeling chest pain

4 Gauge pre-workout supplements have very few side effects, so you shouldn't be worried.

That said, if you're allergic to any ingredients like coconut, heads up—it might upset your stomach. So before you snag a round, double-check for allergies to dodge any trouble.

In other pre-workout supplements I've tried, artificial sweeteners and too much caffeine can cause migraines and mask the other ingredients.

But both of these are not present in this product, which is a real positive.

When Should You Take 4 Gauge?

Pouring a workout supplement on a glass of water

4 Gauge is a popular pre-workout known for its energizing lift and potential health benefits during intense workouts.

It's best to take 4 Gauge about 30 minutes before hitting the gym. That gives it time for the energizing lift to kick in during intense workouts.

If you're doing an extended session, take it just before you start to get the benefits throughout the workout. Both the creators and my own trials back this up.

For really hardcore sessions or marathons, I've heard other suggest taking a double dose. I didn't try this, but if you opt to then definitely spread it out instead of doing 4 scoops all at once.

Don't forget to cycle off. I suggest taking a week off every 6 to 8 weeks to avoid any dependence or tolerance build up.

Suitable For Men & Women

4 Gauge CTA pre-workout supplement container

4 Gauge


How Much Does 4 Gauge Cost?

A man checking his wallet to buy 4 Gauge supplement

Each bottle of 4 Gauge costs around $45, and it contains 30 servings. 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.

This deal is available on their official website. The best part about it is that you're guaranteed to receive a legitimate product when buying from this platform. You can also take advantage of the company's return and refund policy if anything bad happens.

It's a pretty competitive price compared to the other top-shelf pre-workout supplements available.

Considering the gains my clients and I got while using it, the price is highly reasonable for a quality, vegan-friendly pre-workout.

4 Gauge Reviews - Real User Reports

I reached out to the Total Shape Facebook group 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.
- Chris, 4Gauge User

Chris Before and After

Pre-Workout Supplement Alternatives

Transparent Labs BULK

Transparent Labs PreSeries BULK Pre-Workout CTA

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.

It also offers seven different flavors you can choose from to satisfy your taste buds.

However, it’s a little bit more expensive than 4 Gauge.

Cellucor C4 Original

C4 original pre-workout supplement CTA container product

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.

Gorilla Mode Pre Workout

Gorilla Mode Pre Workout boasts a transparent formula, prioritizing workout intensity and focus.

It impresses with high doses of L-Citrulline and Creatine for enhanced muscle pumps and strength. The added nootropics aid mental clarity during training.

However, its strong flavor and high caffeine content might not suit everyone.

Overall, it's a potent choice for serious trainers, but individual reactions may vary.


A fit woman using her smartphone

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.

Does 4 Gauge Need to Be Cycled?

No, 4 Gauge does not need to be cycled. But I recommend you take a week off after taking it straight for 6-8 weeks. This gives your body time to rest while still maximizing muscle gains.

Our Verdict on 4 Gauge

In my opinion, after thoroughly testing 4 Gauge and seeing the results first-hand, my verdict is that it's a must-try pre-workout supplement.

The carefully selected natural ingredients have made a noticeable difference in my workout performance and gains.

Based on my experience and the positive feedback from fellow gym-goers, I'm convinced that 4 Gauge could be the game-changer you're looking for to push past those stubborn plateaus.

So, if you're contemplating a new pre-workout, I'd say give 4 Gauge a shot. It's certainly earned a permanent spot in my fitness regimen.


4 Gauge

4 Gauge CTA pre-workout supplement container
  • Delivers a good pump that helps break plateaus
  • Clean energy that keeps you in the gym longer
  • No artificial sweeteners which avoids migraines
  • Solid tingling sensation when it kicks in
  • Vegan friendly
  • Get the BEST PRICE until the end of April
  • Ingredient allergies may upset stomach
  • Premium price point
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About The Author

Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
Dr. Kristy June Dayanan, BS, MD is an author with a BS degree from University of the Philippines and an MD from University of Perpetual Help System. Her ability to simplify medical science complexities and dietary supplement jargon for the average reader makes her a valued medical fact checker and reviewer.
Learn more about our editorial policy
Dr. Harshi Dhingra, MBBS, MD is a published peer-reviewed author and renowned physician from India with over a decade of experience. With her MBBS from Bharati Vidyapeeth and an MD from Rajiv Gandhi University, she actively ensures the accuracy of online dietary supplement and medical information by reviewing and fact-checking health publications.
Learn more about our editorial policy

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4 thoughts on “4 Gauge Review
Is This Pre-Workout Worth Buying?

  1. I’ve been using 4 gauge as my pre workout ever since I started going to the gym and I have not changed it since then. This review gave my favorite supplement justice! Good job!

  2. Is this product safe? I’m asking because I’ve taken supplements before that made my heart raced. I felt sick during my workouts. I never want to experience it again. Thanks for answering!

  3. Thanks for this review! I’m going to give this a try.

  4. I’ve been using 4 Gauge for a while now and it’s helped me maintain my body weight while increasing my energy during workouts. Definitely not a scam.

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