B Strong BFR bands are only placed in two locations. 

For arms, the BFR bands are placed high up, above the bicep and below the deltoid. The bands are designed thin enough to get above the bicep so that when the bicep contracts, the bands allow some expansion of the muscle. If you experience any kind of pain, it is likely because the bands are placed too low. 

For legs, the BFR bands are placed as high up on the quad as is comfortable. 

For both arms and legs, the white valve should be pointing inward toward the opposite side of your body and if there is a gap between the two ends of the bladder, this should be rotated so it is on the outside surface of the limb. 

According to leading BFR expert Jim Stray-Gundersen, MD, the reason BFR bands are only placed in these two locations is that it allows B Strong to restrict flow to the maximum amount of muscle mass. B Strong produces a systemic effect, which means your whole body will benefit from the exercise if you are doing exercises that engage core and trunk muscles. So, if you are looking to improve calf or ankle function, you don't put the bands around the calf, as this leaves out the large quad and hamstring muscles and will produce a minimal systemic effect.

B Strong BFR bands should be snug against the limb before there is any air inside. Make sure bands are fully deflated prior to putting them on. Pull the tail strap through the metal loop and pull snug so that the bands cannot rotate or slide freely on the limb. If your arm is on the smaller end of the size range, the two ends of the bladder will overlap, and this is by design. Watch the video in the app called "Band Placement" for more tips.

When you have the BFR bands properly tensioned prior to inflation, you will already start to feel some small restriction, notice some color change in the limb and have distended veins. You should not tighten as hard as you can, but you do want the bands nice and snug against the skin.

To connect the pump, take the white female connector on the pump and press the silver lever down so that the round opening is clear and not blocked by the metal lever.

Push the female connector onto the white male connector on the valve until you hear a "click".  It is important you push far enough to hear the click or the pump will not be fully connected even though it may appear to be connected.

To release the pump, push down on the silver lever and pull the female connector off the band.  If you need to release air during use, or re-pump the band, always deflated the band by pressing in the tip of the male connector on the band.

TIP: if the female connector is difficult to slide onto the male, it may help to touch some vegetable oil with your fingers and rub over the male connector on the bands to lubricate it.

The goal of every B Strong blood flow restriction training session is to achieve strong "fatigue" or "failure.” We define this as not being able to complete another quality repetition. If your cadence is slowing down, or your form is falling apart, you are reaching fatigue.

Producing strong muscle fatigue during the blood flow restriction training session is the trigger for the anabolic response we are looking for. Jim Stray-Gundersen, MD, BFR expert and co-founder of B Strong, recommends the B Strong app to help you get your starting pressures and adjust them over several sessions to the point where you are reaching this strong level of fatigue. We have some exercise samples provided and videos that discuss this more via our app.