The wrap should be applied at the top of the arm or leg only. Wrap high on the leg or arm. You can wrap your arms for arms, shoulder, or chest workouts or your legs for legs, glutes, and calves workouts. Aim for 6-7 tightness on a scale of 10. 40% and 80% occlusion have shown the same level of muscle and strength gains! Better be a little loose than too tight.