(trying to build upper body strength) What is better, 1 hard workout a week or 3-4 moderate workouts?

Answer 1

if u have the time 4 times a week in the gym is perfect 1 session being 45 minutes dont do any more than this and the workout needs to be intense do some thing like

mon - chest and biceps
tuesday - rest
wed - back and triceps
thur - cardio workout
fri - shoulders inc traps
sat -, rest day
sun - legs

keep the workout short and intense and you will see results quick

Answer 2

i would say 3-4 moderate workouts

Answer 3

training a muscle group 2x a week will provide optimum results for either strength or hypertrophy