If you're trying to build muscle, strength training one time a week won't benefit you. Instead, Rondel recommended doing a minimum of two to three days of strength training per week. You can design your program so that on one day you're lifting heavy, the next session you're doing more reps and a moderate weight, and then heavy again the following session.
Another option is to train in the hypertrophy phase for two weeks, followed by strength (heavier weights and fewer reps and sets) for two weeks, giving your body a different stimulus as your muscles grow and become stronger, Rondel said. Weight training alone won't be enough to help you build muscle. What you do in the kitchen is equally as important as what you do in the gym.