which one is better ?

[Drago]

better to train this way : 10 x 3 or 6 x 4 more sets heavy weigth

or juste one set per ex but high intensity like DC or HIT ?

to gain more muscle

 

[amateurBB]

Depends on a lot of factors, specifically where are you in your training experience. I lifted for 10 years as a power lifter before switching to bodybuilding style splits. For me I gained a ton of great muscle mass over the years with low rep high weight. So to give a concrete number about 3-5 reps. When I switched to bodybuilding I responded best to around 8-12 reps max for a more "conditioned" muscle appearance, and I utilize maybe one widowmaker style high rep set for 20+ at the end of some workouts for a total burn out. I would experiment with what you think would work best for you and see how your body responds. At the end of the day if you are just starting out you will see great progress simply with consistency in going to the gym.

 

[OutToLunch]

Highly dependent on what your goals are both in size versus strength and calories.
Personally I would do 10x3 for 6-8 weeks then 6x4 for 6-8 weeks and then finish off with hit/DC for 6-8 weeks. See which one you have the best results with...

 

[Ashop]

better to train this way : 10 x 3 or 6 x 4 more sets heavy weigth

or juste one set per ex but high intensity like DC or HIT ?

to gain more muscle

All the above. You have to mix things up and keep the body guessing to make continued progress over time.

 

[Drago]

thank's guys

 

[DORIAN*]

All the above. You have to mix things up and keep the body guessing to make continued progress over time.

x2

Plus he needs to add in some higher rep stuff. Days of 8-10, 12-15, 25 etc.

 

[johnjuanb1]

x2

Plus he needs to add in some higher rep stuff. Days of 8-10, 12-15, 25 etc.

Definitely! Shock the body by hitting all different rep ranges. Keep the body guessing.

 

[b_cornelius]

There's also good ol "10, 8, 6, 4, burn"

And sure there's some research suggesting that 10x3 is best.
But why not cycle through accordingly? Aim for 10x3, but get heavy on 6X4, then work your way back up to 10x3.