Is it not worth it to only weight train once a week?

I have been doing all of the upper body machines at my gym  (heavy as I can stand it 5-12 reps, 3 sets) but only once a week on Mondays. (I always mean to do it a 2nd time but can never fit it in)

I see definition but wonder if it is effective?

My other exercise is Spinning 3-4 times per week-hard. An ccasionla hike on the weekends. I am aout 7-8 lbs form goal and it is taking forever.

Also-what is this about not being able to build muscle if you have a deficit? Heard it somewhere on here but can't find where,

Thanks

Any weight routine is better than nothing, but I think if you are going to do it just once a week do a full body workout not just upper body.  Also machines are not as effective as free weights so start uisng the dumbells and barbells. 

You may want to drop a spin and add another weight day. 

I don't know where the scientific evidence is as far as building muscle on a deficit but its just what it is.  Usually body builders will eat lots of calories with a major portion being protein while they build then when they "cut" to get the definition they decrease calories.  You might tryhttp://www.t-nation.com/free_online_article/s ports_body_training_performance_nutrition/sec rets_of_plateaubusting_nutrition

sorry I can't get the link to activate my mouse is broke bu this article is on plateuing

Thanks DB -I do some lower body-leg press and glute machines-I guess the spinning gives alot of definition too.

I am working on getting over to free weights-I find it intimidating I guess.

Yeah, it's always intimidating at first. Mostly because you're unsure where to stand or if you'll being using the right form. I just recently overcame my own intimidation with free weights. Now, I'm obsessed with them. Not sure if it will be the same with you, but I only use dumbbells. I collected a series of dumbbell exercises that worked certain muscle groups and then looked them up on YouTube for correct form. I then mimicked the form at home before going to the gym. Once I got to the gym, I already felt like a pro. Free weights aren't as intimidating. I think I may still be intimidated by the barbell, but it isn't that big of a deal since, IMO, dumbbells do the job just as well (perhaps minus the deadlift.) 

Oh, and if you want a tremendously serious leg workout, do dumbbell squats. My legs were sore for a week and I had been using the leg press machine for weeks; never have been that sore before (except after my half marathon race.)

I am currently reading the "Lift like a man look like a goddess the new rules of lifting for women" book...and the author recommends minimum of 2 weight trainings in any seven days with 3 workouts being the best and one not enough. Plus the book say to dump the machines and pickup real weights. I highly recommend the book, it has tons of valuable info.

New Rules is in my cart on Amazon

DBackerfan-that was a great article! I just had time to read it.

Highly recommend to anyone looking for a tweak-hopefully something in there will work for me.

Thanks!

Ok-hopefully some one will answer this even though it was a couple of days ago....

I am going to spin and do weights tomorrow-which should I do first?

Thanks!

Original Post by future214:

Ok-hopefully some one will answer this even though it was a couple of days ago....

I am going to spin and do weights tomorrow-which should I do first?

Thanks!

 Weights first, spin class after!

Furthermore,

If you're only doing weights once a week you need to make sure you're doing the "more bang for your buck" exercises.  These being: Deadlifts, Squats, Bench Press, Military or Push Press.

These are all compound movements and will work the whole body.  They are excellent for burning fat and improving functional strength.

Perfect-thank you! I am adding today but didn't want to drop a spin as someone  had suggested-so I will be up to two days a week for weights!