Several studies have used from 10-20% of 1RM. However, one repetition maxes (1RM) are specific for each lift, difficult (and sometimes dangerous) to measure accurately and change almost daily. One of the principles of the B Strong TrainingTM is that light weight loads or resistances should be used. To clarify, light loads or light resistances are those that are easy to do or where many repetitions can be done without the B Strong BFR Training SystemTM. A good example of a light exercise is arm curls with 2-5 lbs (1-2 kg) barbells. Any calisthenics where partial body weight is moved are also good examples of B Strong exercises, like push-ups.