I've been heavily involved in running over the past few years and now want to bulk up and increase strength and weight.
I've read some questions on here about weight training for beginners however I really wanted to ask - how I should construct a suitable training plan to ensure I am working the key areas?
Essentially I am 185cm and 74kg. I would like to get up to 80kg in a healthy and natural manner. With this I have a strong lower body but a rather week upper body.
How many times a week should I be training? Realistically how long will it take to increase to that weight?