The Art Of Stacking Pre-Workouts: A Beginner's Guide - MJ Fitness

The Art Of Stacking Pre-Workouts: A Beginner's Guide

Stacking pre-workouts means combining different types of pre-workout supplements, usually stimulant-based and stimulant-free, to maximise their benefits. This guide will help you understand how to tailor your pre-workouts to fit your needs, whether you're training early or late, need more or less energy, or want to boost muscle pumps, power, endurance, and focus.

Types of Pre-Workouts

Stimulant-Based Pre-Workouts: These are what most people think of when they think of pre-workouts. They contain caffeine and other stimulants to boost energy and alertness.

Stimulant-Free Pre-Workouts: These don't contain caffeine but still enhance muscle pumps, endurance, power, and focus. They're great for late workouts or when you want to avoid stimulants.

Fat Burners: These are designed to increase metabolism and promote fat loss with ingredients like green tea extract, capsaicin, and L-carnitine.

Why Stack?

Every day is different, and so are your needs. Sometimes you need more energy, sometimes less. Stacking allows you to customise your pre-workout to match your daily requirements.

Why You Would Consider Stacking Your Pre-Workouts:

Training Different Muscle Groups: You might want more pump for arms, shoulders, and chest, and less for back and legs where range of motion is important.

Training Later Than Usual: Using stim-free options can prevent disrupting your sleep cycle.

Cutting Down on Stims: You can reduce stimulant intake without cutting them out completely.

Slept Less: On days when you have less energy, you might need more stimulants.

Cheat Sheet For Key Ingredients

  • Muscle Pumps: 4-6 grams of citrulline

  • Endurance: 3.2 grams of beta-alanine or 2 grams of taurine

  • Power: 1 gram of betaine

  • Focus: 600mg of Alpha GPC

Step-By-Step Guide On Stacking

Step 1: Assess Your Goals

Identify your primary goals: energy and focus, power and endurance, muscle pumps, or fat loss.

Step 2: Select Your Supplements

  • Stimulant Pre-Workout: Choose one with 200-300 mg of caffeine.
  • Stim-Free Pre-Workout: Look for key ingredients such as Citrulline, Beta-Alanine, Betaine, and Alpha GPC.
  • Fat Burner: Pick one with carnitine and minimal stimulants if combining with other pre-workouts.

Step 3: Plan Your Dosages

"But I can just take half a scoop of my normal stimulant pre-workout, right?" Well... yes. If energy is the only thing you care about. But by doing this, you're also cutting the doses of all the other effects like pumps, power, endurance, and focus.

  • Morning Workouts: Use a stimulant pre-workout to boost energy. Avoid caffeine before this.
  • Afternoon/Evening Workouts: Use a stim-free pre-workout to avoid disrupting sleep. Add a fat burner with minimal stimulants if needed.

Step 4: Timing And Consumption

Consume your pre-workout stack 20-30 minutes before exercise for optimal absorption.

Step 5: Monitor And Adjust

Pay attention to your body's response. Adjust dosages as needed. More stimulants for energy, or more of other ingredients for pumps, power, and endurance.

Safety Considerations

  • Avoid Overuse Of Stimulants: Too much can cause jitters and anxiety. Keep total daily caffeine intake below 400 mg.
  • Stay Hydrated: Especially important when using thermogenic fat burners.
  • Consult a Professional: Talk to a healthcare provider before starting any supplement stack, especially if you have health conditions or take medication.


Stacking pre-workouts can optimise your training and fat loss efforts when done correctly. Understand your goals, select the right supplements, and manage dosages carefully to enhance your performance safely.

If you need any extra guidance, feel free to reach out to us via email or on socials!

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