A program to gain 5 pounds of muscle and lose 5 pounds of fat in a year should start with low training volume and focus on exercise selection.

“okay so first and foremost I would be looking at okay what realistically can we gain in you know an eight Monon time frame so because that's the period of time you want to build up yes absolutely so first off from a program design standpoint um we would want to start with a fairly low training volume if this is somebody that has not um you know done a whole lot of resistance training so we would start by selecting the muscle groups and the exercises that Target the areas they want to build um and we would progressively overload that um training”