#454 Cillian O’Connor - Does Your Training Split Matter, The Problem With Optimization, and Survivorship Bias In Fitness

Cillian O’Connor is a strength coach with a masters of strength and conditioning who joins me to share his skill and philosophy about:Does your training split really matterWhy trying to over optimize training programs and lifestyle usually leads to failureWhy starting with an extreme approach may be an intentional or subconscious way to prove someone isn’t the type of person who can be fit and healthyWhy hitting rock bottom is an unreliable way to changeWhy taking lessons from elite bodybuilders may lead you astraySurvivorship bias in fitnessThe value of being around the right people and in the right training environmentThe training variables that matter most for resultsMusings on online vs in-person trainingHow people will interact with AI based vs human coachingAnd much moreIG: @cilloconnorCHAPTERS01:32 Programs Need Repeatability03:28 Self Efficacy And Identity04:57 Why People Self Sabotage07:33 Quick Fixes And Messaging11:57 Change Windows And Privilege14:38 Avoiding Rock Bottom15:55 Kids Sports And Foundations19:03 Irish Sports And Rugby21:53 Internet Optimization Trap26:13 Bodybuilding Ideologies28:56 Survivorship Bias Lesson31:20 What Actually Matters32:38 Survivorship Bias Lessons33:22 Training Frail Older Adults34:07 Do Training Splits Matter38:37 Less Is More Training42:15 Full Body Done Right46:34 Focus Beats More Volume47:31 Train With Stronger People50:03 Accountability Is The Edge53:43 AI And Coaching Future01:00:43 Online Coaching Trust IssuesSUPPORT THE SHOWIf this episode helped you simplify your approach to training or rethink optimization, you can support the show by:• Subscribing and checking out more episodes• Sharing it on social media (tag me — I’ll respond)• Sending it to someone overwhelmed by fitness adviceFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP Strength App (use code COATESRP)https://www.rpstrength.com/coatesJust Bite Me Meals (use code ANDREWCOATESFITNESS for 10% off)https://justbitememeals.comMacrosFirst – FREE Premium TrialDownload MacrosFirst and during setup select: ANDREWKNKG Bags (15% off)https://www.knkg.com/Andrew59676Versa Grippshttps://www.versagripps.com/andrewcoatesTRAINHEROIC – FREE 90-Day Trialhttps://www.trainheroic.com/liftfreeReply to the email you receive (or email [email protected]) and let them know Andrew sent you