Use pure L-Citrulline or Citrulline Malate 2:1, not L-Arginine which has terrible bioavailability.
The Arginine Error
For years, the supplement world told us that L-Arginine was the king of “the pump.” I took it for ages, getting a mild, fleeting pump and thinking, “I guess this is it.” Then I learned that arginine is mostly broken down in the stomach and barely reaches the bloodstream. I switched to L-Citrulline, which bypasses the stomach and converts to arginine in the kidneys. The very first workout, the pump was so intense and full it was almost painful. I realized I had been using an outdated, inefficient tool all along.
Stop relying on the 1-2g of citrulline in your pre-workout. Do add your own bulk powder to reach a clinical 6-8g dose.
The Fairy Dust Dose
I used to love my pre-workout because the label said “CONTAINS L-CITRULLINE FOR INSANE PUMPS!” I felt a decent pump and thought the product was amazing. Then I actually looked at the dose: a measly 2 grams. The clinical dose for a real, effective pump is 6-8 grams. The company was just “fairy dusting” the product to make a claim. I bought a cheap bag of bulk L-Citrulline and started adding another 5 grams to my pre-workout. The result was a mind-blowing, skin-splitting pump that made my old workouts feel like a joke.
Stop only taking citrulline for the pump. Do value it for its ability to reduce fatigue and muscle soreness.
More Than a Pump
I started taking L-Citrulline for one reason: vanity. I wanted my arms to look huge in the gym mirror. And it worked. The pumps were incredible. But after a few weeks, I noticed something else, something far more valuable. I was less tired between sets. I was able to get more total reps in during my workout. And the muscle soreness in the days following was significantly reduced. I came for the pump, but I stayed for the performance. The improved work capacity was the true game-changer.
The #1 secret for the best pumps of your life is combining 8g of citrulline malate with some simple carbs 60 minutes before you lift.
The Ultimate Pump Cocktail
I was already getting great pumps from L-Citrulline alone. But I wanted more. I read a tip from a pro bodybuilder and decided to try it. About an hour before my workout, I mixed 8 grams of citrulline malate with a glass of water and ate a banana. The combination was explosive. The citrulline dilated the blood vessels, and the insulin spike from the carbs helped to shuttle water and nutrients directly into the muscle cells. The resulting pump was so full and intense it felt like my skin was going to tear.
The biggest lie you’ve been told about pump products is that L-Arginine is king.
The Dethroned King
For decades, L-Arginine was marketed as the ultimate nitric oxide booster. Every “pump” product was built around it. We all took it, believing it was the best. The science, however, has been clear for years: L-Arginine has terrible bioavailability when taken orally. It’s like trying to fill a swimming pool with a leaky bucket. L-Citrulline is the true king. It absorbs efficiently and reliably boosts nitric oxide levels far more effectively. Arginine’s reign is over; it was built on outdated science and clever marketing.
I wish I knew how much cheaper it was to buy bulk L-Citrulline powder than to buy “pump” products.
The Bulk Savings
I used to spend $40 on fancy “pump matrix” pre-workouts. They had cool names and flashy labels. I thought I was paying for a complex, scientific formula. Then I realized the main, and often only, effective ingredient in them was L-Citrulline. I went online and bought a huge bag of pure, unflavored L-Citrulline for $20. It had more servings and a higher dose than my expensive pre-workout. I wish I had known sooner that I could have saved hundreds of dollars by just buying the single, effective ingredient in bulk.
I’m just going to say it: L-Citrulline is the single best and most reliable nitric oxide booster you can buy.
The One True King
I’ve tried them all: arginine, agmatine, beetroot extract, pine bark. I’ve chased the pump with every exotic ingredient on the market. Some worked a little, most did nothing. It was a frustrating and expensive journey. Then I landed on pure L-Citrulline at a proper dose. It has worked every single time, without fail. It’s consistent, it’s reliable, and it’s backed by a mountain of scientific evidence. In the noisy world of pump supplements, L-Citrulline is the one true, undisputed king.
99% of people make this one mistake: confusing L-Citrulline dose with Citrulline Malate dose (you need more CM for the same amount of citrulline).
The 2:1 Ratio
I thought I was being smart. I bought a tub of Citrulline Malate and was taking a 6-gram scoop, thinking I was getting the full clinical dose. My pumps were good, but not amazing. I didn’t realize that “Citrulline Malate 2:1” means the powder is two-thirds Citrulline and one-third Malic Acid. So my 6-gram scoop was only providing 4 grams of actual L-Citrulline. To get a true 6-gram dose of citrulline, I needed to take 9 grams of the Citrulline Malate powder. This simple math error was holding back my results.
This one habit of taking 8g of citrulline malate before every workout will change your training volume and recovery forever.
The Workhorse Supplement
I started taking L-Citrulline for the pump, but I kept taking it for the performance. I made it a non-negotiable habit: 8 grams of citrulline malate before every single training session. The result was that I could simply do more work. I could handle more sets, more reps, and more total volume without gassing out. And because of the increased blood flow, my recovery between workouts was faster. It wasn’t just about looking better in the mirror; it was about becoming a true workhorse in the gym.
If you’re still taking L-Arginine for pumps, you’re losing your money and your potential.
The Obsolete Option
Taking L-Arginine for a pump in 2025 is like listening to music on a cassette tape. It technically works, but there is a vastly superior, more efficient, and more reliable technology available that makes it completely obsolete. That technology is L-Citrulline. By sticking with arginine, you are choosing a supplement with poor absorption and inconsistent results. You are literally flushing your money and the potential for incredible pumps and performance down the toilet with every scoop you take.