I have class on Mondays so I only have about 45 minutes to get a workout in at home. All I have is dumbells ( up to 90 lbs) and a bench at home. So I always just try to hit it with high intensity and make the best of my time. Today when I came up from the basement my wife was like "WOW you look jacked!" And then kept commenting about it until I left. So apparently. I'm getting some good pumps. So far I haven't had any side effects... Maybe some very mild back pumps if that. So far I'm loving this stuff.