Arnold Schwarzenegger is determined to set the record straight on the best methods for boosting workout performance. In his latest edition of the Arnold’s Pump Club Newsletter, Schwarzenegger compared the effectiveness of strong black coffee versus a fully loaded pre-workout formula.
We all know how important pre-workout supplementation is, and if you don’t, you will after Schwarzenegger’s spiel. Athletes and gymgoers alike rely on pre-workout beverages of all shapes and sizes. From energy drinks, and protein shakes, to coffee and pre-workout formulas, the sky is the limit for those seeking a better pump.
Ever wondered if one method trumps all for maximizing workout gains? Schwarzenegger has the answer, so sit down, enjoy a cup of joe, and let the bodybuilding legend break down the scientific studies that way you’re off the hook.
Arnold Schwarzenegger Pours Cold Water on Pre-Workout Hype, Says Coffee Gives Similar ‘Performance Boost’
Don’t let that coffee go to waste, Schwarzenegger says it could help you just as much as pre-workout the next time you train.
“Trending Down: Pre-Workout Hype
Could strong black coffee be as effective as a fully loaded pre-workout formula?“Recent research suggests that good old caffeine delivers a similar performance boost to an eight-ingredient pre-workout supplement.”
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The study observed participants who completed leg press reps and bench press reps using 75-85% of their one-rep max. Surprisingly, there was no difference between using two cups of coffee versus a supplement that included popular pre-workout ingredients.
“The scientists focused on improving maximum repetitions using near-maximum weights. Participants completed as many reps as possible on one set of leg press using 80 to 85 percent of their 1-rep max and maximum reps on the bench press using 75 percent of their 1-rep maximum.
There was no difference between using 200 mg of caffeine (the equivalent of about 2 cups of coffee) and a supplement that included popular pre-workout ingredients such as citrulline malate (8,000 mg), beta-alanine (4,000 mg), betaine (2,500 mg), taurine (1,300 mg), L-tyrosine (1,000 mg), alpha-GPC (300 mg), L-theanine (200 mg), and caffeine (200 mg).”
This doesn’t mean that pre-workout won’t provide benefits to its users as this only tested a single set of max repetitions on two exercises.
“Does that mean there’s no benefit to pre-workout? That would be overstating what was examined. The study was designed to test a single set of maximum reps at a heavy weight on one upper and lower body exercise.”
He adds that some supplements in pre-workouts are designed to minimize fatigue and enhance work capacity. Simply put, if you’re after endurance coffee is sufficient but if muscle growth is the priority, pre-workouts might get you there quicker.
“Some supplements are designed to help with endurance, fatigue, and work capacity (more reps and sets across an entire workout). So, if you’re focused on maximum strength, caffeine could be all you need for a pre-workout boost. If you have other goals — such as muscle gain — some supplements (such as creatine monohydrate) still offer benefits.”
“But it’s a reminder that many supplement ingredients are overhyped, or the products you purchase have good ingredients but an active dose that’s too low to make a difference.”
Read also: Coffee vs. Pre-Workout: Discover the Ultimate Fuel for Peak Exercise Performance
‘The Austrian Oak’ isn’t the only bodybuilding legend to compare the performance boosts of coffee and pre-workout. Former four-time Mr. Olympia Jay Cutler examined both beverages, offering his two cents.
When he competed actively pre-workouts weren’t around, though Cutler mentioned that his consisted of a MacDonald’s black coffee and a fat burner. Nowadays, ‘The Comeback Kid’ doesn’t mind pre-workout formulations but prefers non-stim because he likes training at night.
“I still think a cup of coffee was ideal. I used to stop at McDonald’s and get a small black coffee. I would put one Splenda in it and I would train on that before pre-workouts existed,” shares Jay Cutler.
Whether you’re an avid coffee drinker or obsessed with pre-workout before training, both beverages could help enhance your workouts. While they boost performance similarly based on this study, Schwarzenegger stressed that it doesn’t mean pre-workouts don’t offer other benefits (Yes, even if you dry scoop it).
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