Arm strength development?
I've been overweight all my life and not very active. I'd like to build up my arm strength and speed. What are the best exercises for developing the arms as quickly as possible, sans steroids which i won't take.

What is your age/height/weight? Why do you specifically want to build up arm strength/speed? I'd focus on losing weight and getting in shape overall. Join a gym, clean up your diet, get active. Train your heart, no one ever expired from a weak bicep muscle! Train Hard, T

I've pretty much figured out I'm never going to lose weight, i just want to strengthen up my arms. Any advice?

Training at home or at a gym? If at home what equipment do you have, etc.?

If you just wanna work your arms pick up some barbells and dumbells. A good sports equipment store will have what you are after. I again say it is more important to get in overall shape and lose weight. For about a buck and change a day you can have access to several million dollars worth of equipment..... Just train your arms once a week. Invest in a quality book on weight training for info on specific exercises, sets, reps, etc. Browse the Fitness & Health section at Chapters/Barnes & Noble, etc. T

The best way to build up speed and strength are your basic boxer-techniques. Try shadowboxing, buy yourself a 'speedball' (ball hanging from a round platform --Rocky--), buy a heavy punching bag and do several types of push-ups. -hands 1.5 times the seize of your chest between -fists (knuckles of index-finger and middle finger on the floor), your arms straight down your ribs -both hands ponting towards each other Try fast and slow repeats. Good luck. (When I enter the 'Kung Fu Training' in this section, I'll give you some pointers with the push-ups).

I do this set structure called "Twenty-ones" It is brutal. Use a straight or curved barbell It is basically breaking the normal curl into halves. Start by holding the barbell as you normally would, with your arms perpendicular to the floor. Then perform a normal curl EXCEPT, stop halfway through the motion (when your forearms are perfectly parallel to the floor). Repeat 7 times. Then raise the bar so that you have full contraction of the biceps. Lower the bar until your forearms are perfectly parallel to the floor. Repeat 7 times. Then do 7 reps of strict curls, full range of motion. Rest for 30 seconds and repeat for three sets total. You must use strict form and you can only rest between sets, not during the "twenty-one". I usually precede this hammer curls and follow it with concentration curls. After that my forearms are as hard as steel and I can barely lift my arms to drive home.

21's are a bitch. I haven't done them in a long time, but will next bi workout! T

Let me know how it feels to try them again. I find them devastating.