Blood flow restriction bands should be placed near the hip or armpit, tight enough to occlude venous return but not arterial blood flow, aiming for a 2-3 second capillary refill time.

“there's a Goldilocks sweet spot somewhere between 40 to 80 percent of what was called the arterial occlusion pressure so you that's how tight these bands are and it shouldn't be painful but the reason you're doing that you're the blood still flowing but what you're doing is you're blocking the venous return to the heart so essentially when you do the exercise you are building up these metabolic products byproducts of exercise which and the primary one is lactate but there are certainly others now the the danger is that you can use too tight of a compression and there's something called a capillary refill pressure which you can easily measure you can take the palm of your hand and you press your thumb right under your other thumb and it'll Blanche white and if you do that now to like turn instantly pink unless you have peripheral vascular disease which most people watching this don't so you'll know that the there in the sweet spot is if when you do that pressure it takes a little bit longer than two seconds but less than three seconds it's less than two the bands are tighten up it's more than three it's too tight so it's you've got a simple free monitor to figure it out”