THE “PRE-WORKOUT” EFFECT

Abstract

INTRODUCTION: The consumption of Jack3D along with various other pre-workout supplements before a workout has become more than just the norm in the fitness world. However, are the products as effective as they are marketed to be? A one repetition max test can easily measure the strength of an individual and can be used as a tool in exercise prescription for resistance training. A one repetition max test is performed in three to four lifts and allows the individual to view their maximum load capability for a particular muscle group. The use of these measurement scales, perceived rate of focus [scale of 1-10) and rate of perceived exertion (RPE)] allow an objective determination of the motivation along with 1RM on the effects of consumption of a pre-workout supplement or placebo prior to exercise.

PURPOSE: The specific purpose of this research study was to test the impact of the consumption a pre-workout supplement before resistance exercise.

METHODS: Six men (22.6 + 0.75 yrs) who practice resistance training agreed to perform a 1 repetition max test (1RM) on two separate occasions. Upon arrival of the two visits, the participants consumed either a “pre-workout” placebo marketed to be Jack3d or the equivalent measure of water and then waited 20-30 minutes to perform the 1RM test for bench and squat. Heart Rate and Blood pressure were taken during the waiting period and the participant’s perceived rate of focus (scale of 1-10) was taken just before their first lift. Three to Four lifts were performed and the rate of perceived exertion (RPE Borg scale 6-20) was noted. Heart rate and perceived rate of focus were also recorded and taken into account for evaluation.

RESULTS: When evaluating the RPE between bench and squat with consumption of a placebo to no consumption, the data showed that there was a significant difference between the two groups (p < 0.05). Also, when looking at the perceived rate of focus between supplement/no-supplement, there was a significant difference between the squat 1 RM (p=0.01). However, the bench 1 RM perceived rate of focus between the placebo and non-placebo consumption did not show any significant differences (p > 0.05).

CONCLUSION: The subjects believed that they were consuming Jack3d prior to the 1RM but in fact consumed a placebo (Kool-aid). The difference between RPE in the placebo to non-placebo consumption support that “motivation” for exercise can be achieved through the mind rather than by a supplement. Therefore, the theory that the consumption of a pre-workout supplement prior to an exercise bout is not as necessary as many people think, was supported.