In order to achieve growth you need to stick to the basics, you do can your own testing but what you need to do is take the best arm exercise that you have found and then do only that exercise, each week you will then add more lbs to the bar to create more stress on the biceps, I personally use barbell curls as my favourite exercise and each week I add lbs to the bar, this really can make your biceps grow because each week you are giving them a new challenge so your body must adapt to meet the new demands.
Most people will say this is to simple to work and never actually test it out, my philosophy on anything that I learn from someone else is to actually test and see what happens, even if it sounds to good to be true you never know until you actually do the work and test it for yourself, this is how champions are made, they test everything and only focus on things that get the best results.
Another thing I’ve noticed is that people only want bigger biceps and seem to really neglect their triceps, since this makes up 2/3rds of your arm size then surely is a great idea to really overload the triceps and get them as big as possible, one exercise I recommend for this is the close grip bench press, this really lets you add lots of weight to the bar to place maximum stress on the triceps and forced them to grow, there are other arm exercises but if you focused on nothing else but these 2 exercises and kept adding lbs to the bar each week then I bet you will have bigger arms then 90% of the people at your gym before long.
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