Coach palfrey posts a lot here - read and you' ll find him :-)
Originally Posted by Night-Raven
Milk - to get bigger. You can get strong without muscles, but it is easier with them. Read the Rippetoe quotes, or Mehdi
I can't recommend Mark Lauren's book You Are Your Own Gym too strongly. It is all bodyweight, or easy stuff around the house, like a door or a table. I got my wife to start, a heavyset 65 year old woman and she has made some amazing strides in only 12 weeks. She now has arm muscles, especially triceps that are bigger and firmer and stronger than at any other time in her life.