test.lisp

;; tests for the hypertrophy simulation

(load "main.lisp")

(defmacro run-scenario (title weeks &body body)
  `(progn
     (reset-subject)
     (format t "~%---~%")
     (format t "~a (~a weeks)~%" ,title ,weeks)
     (dotimes (w ,weeks)
       ,@body)
     (print-result "Quadriceps" 'quadriceps)
     (print-result "Pectorals" 'pectorals)))

(defun print-result (label key)
  (let ((m (get-muscle key)))
    (format t "  > ~a: Mass=~,2f | Length=~,2f | Inflamed=~a | Overreach=~a | Collagen=~,2f~%" 
            label 
            (muscle-state-myofibrillar-mass m)
            (muscle-state-fascicle-length m)
            (muscle-state-inflammation-active m)
            (muscle-state-in-overreaching-state m)
            (muscle-state-collagen-content m))))

;; light load exercises for rep range testing
(register-exercise 'squat-light '(quadriceps gluteus) 0.7 t 'light)
(register-exercise 'squat-very-light '(quadriceps gluteus) 0.7 t 'very-light)
(register-exercise 'squat-heavy '(quadriceps gluteus) 0.7 t 'heavy)

;; 1. Golden standard: 3 sets 3x/week
(run-scenario "3 Sets x 3 Days/Week (The Golden Standard)" 6
  (dotimes (i 3) 
    (perform-workout 'squat 3 1)
    (recover-and-adapt 48)))

;; 2. Bro split: 9 sets 1x/week (tests atrophy window)
(run-scenario "9 Sets x 1 Day/Week (Bro Split)" 6
  (perform-workout 'squat 9 1)
  (recover-and-adapt 168)) ;; 7 days recovery

;; 3. Junk volume test: 20 sets 1x/week
(run-scenario "20 Sets x 1 Day/Week (Junk Volume)" 6
  (perform-workout 'squat 20 1)
  (recover-and-adapt 168))

;; 4. High frequency minimalist: 1 set 6x/week ("set 1 is king")
(run-scenario "1 Set x 6 Days/Week (High Freq Minimalist)" 6
  (dotimes (i 6)
    (perform-workout 'squat 1 1)
    (recover-and-adapt 24))
  (recover-and-adapt 24)) ;; Rest day

;; 5. Two-a-days with 8h gap (CNS should recover)
(run-scenario "Two-a-Days (8h Gap)" 6
  ;; Monday
  (perform-workout 'squat 3 1)
  (recover-and-adapt 8) ;; CNS recovers here
  (perform-workout 'squat 3 1)
  (recover-and-adapt 160)) ;; Rest of week

;; 6. Two-a-days with only 1h gap (CNS should tank)
(run-scenario "Two-a-Days (1h Gap - CNS Fatigue Test)" 6
  ;; Monday
  (perform-workout 'squat 3 1)
  (recover-and-adapt 1) ;; CNS still high!
  (perform-workout 'squat 3 1) ;; This session should be trash
  (recover-and-adapt 167))

;; 7. Injury loop: daily heavy training (inflammation never clears)
(run-scenario "Daily Heavy Training (Inflammation Block)" 6
  (dotimes (i 7)
    (perform-workout 'squat 5 0) ;; 0 RIR, High damage
    (recover-and-adapt 24)))

;; 8. Detraining: 4 weeks on, 2 weeks off
(run-scenario "Detraining Phase (2 Weeks Off)" 6
  (if (< w 4)
      ;; Train 4 weeks
      (progn (perform-workout 'squat 3 1) (recover-and-adapt 168))
      ;; Rest 2 weeks
      (recover-and-adapt 168)))

;; 9. Long detraining: fascicle length drops faster than mass
(run-scenario "Long Detraining (Fascicle Decay)" 6
  (if (< w 2)
      (progn (perform-workout 'squat 3 1) (recover-and-adapt 168))
      (recover-and-adapt 168)))

;; 10. Exercise selection: flyes (stretch) vs bench (stable)
(run-scenario "Exercise Selection: Flyes (High Damage) vs Bench" 6
  ;; We will train pectorals 2x a week
  (dotimes (i 2)
    ;; Doing flyes creates more damage per unit of stimulus
    (perform-workout 'flye 3 1) 
    (recover-and-adapt 84)))

;;; Comparison baseline for Scenario 10 manually:
(reset-subject)
(format t "~%[Comparison] Bench Press Only (Same Volume)~%")
(dotimes (w 6)
  (dotimes (i 2)
    (perform-workout 'bench 3 1)
    (recover-and-adapt 84)))
(print-result "Pectorals" 'pectorals)

;; 11. Light vs heavy load (same sets to failure) - similar hypertrophy but different recovery
(run-scenario "Light Load Training (16-30RM) - 3x/week" 6
  (dotimes (i 3)
    (perform-workout 'squat-light 3 1)
    (recover-and-adapt 56)))  ;; Light loads need >48h even for small volumes

(run-scenario "Heavy Load Training (1-5RM) - 3x/week" 6
  (dotimes (i 3)
    (perform-workout 'squat-heavy 3 1)
    (recover-and-adapt 56)))

;; 12. Overreaching: too much volume + frequency = stagnation
(run-scenario "Overreaching Protocol (High Vol + High Freq)" 6
  (dotimes (i 6)  ;; 6 days/week
    (perform-workout 'squat 6 0)  ;; 6 sets to failure
    (recover-and-adapt 24)))      ;; Only 24h recovery - insufficient!

;; 13. Muscle memory: train -> detrain -> retrain (MUR ability persists)
(progn
  (reset-subject)
  (format t "~%---~%")
  (format t "Muscle Memory (Train -> Detrain -> Retrain)~%")
  (format t "Phase 1: training 6 weeks~%")
  ;; Phase 1: Build muscle
  (dotimes (w 6)
    (dotimes (i 3)
      (perform-workout 'squat 3 1)
      (recover-and-adapt 48)))
  (let ((post-train-mass (muscle-state-myofibrillar-mass (get-muscle 'quadriceps)))
        (post-train-mur (muscle-state-motor-unit-recruitment-ability (get-muscle 'quadriceps))))
    (format t "  > After training: Mass=~,2f MUR=~,2f~%" post-train-mass post-train-mur)
    
    ;; Phase 2: detraining - mass lost but MUR retained
    (format t "Phase 2: detraining 4 weeks~%")
    (dotimes (w 4)
      (recover-and-adapt 168))
    (let ((post-detrain-mass (muscle-state-myofibrillar-mass (get-muscle 'quadriceps)))
          (post-detrain-mur (muscle-state-motor-unit-recruitment-ability (get-muscle 'quadriceps))))
      (format t "  > After detraining: Mass=~,2f MUR=~,2f (MUR should be retained!)~%" 
              post-detrain-mass post-detrain-mur)
      
      ;; Phase 3: retraining - faster due to muscle memory
      (format t "Phase 3: retraining 4 weeks~%")
      (dotimes (w 4)
        (dotimes (i 3)
          (perform-workout 'squat 3 1)
          (recover-and-adapt 48)))
      (let ((retrain-mass (muscle-state-myofibrillar-mass (get-muscle 'quadriceps))))
        (format t "  > After retraining: Mass=~,2f~%" retrain-mass)
        (format t "  > MUR Ability (retained from prior training): ~,2f~%"
                (muscle-state-motor-unit-recruitment-ability (get-muscle 'quadriceps)))
        ;; Check if retraining was faster than initial training
        (format t "  > Regain efficiency: Initial 6wk gained ~,2f, Retrain 4wk gained ~,2f~%"
                (- post-train-mass 100.0)
                (- retrain-mass post-detrain-mass))))))

;; 14. Recovery time precision (2 sets/48h vs 6 sets/48h vs 6 sets/96h)
(run-scenario "2 Sets Every 48h (Should Work Well)" 6
  (dotimes (i 3)
    (perform-workout 'squat 2 1)
    (recover-and-adapt 48))
  (recover-and-adapt 24))

(run-scenario "6 Sets Every 48h (Insufficient Recovery)" 6
  (dotimes (i 3)
    (perform-workout 'squat 6 1)
    (recover-and-adapt 48))
  (recover-and-adapt 24))

(run-scenario "6 Sets Every 96h (Adequate Recovery)" 6
  ;; 6-8 sets needs >4 days
  (perform-workout 'squat 6 1)
  (recover-and-adapt 108)  ;; 4.5 days - literature says >4 days needed
  (perform-workout 'squat 6 1)
  (recover-and-adapt 60))  ;; Remaining week

;; 15. Atrophy rate: exponential decay (fastest losses early)
(progn
  (reset-subject)
  (format t "~%---~%")
  (format t "Exponential Atrophy Test~%")
  ;; Build some muscle first
  (dotimes (w 8)
    (dotimes (i 3)
      (perform-workout 'squat 3 1)
      (recover-and-adapt 48)))
  (format t "After 8 weeks training:~%")
  (print-result "Quadriceps" 'quadriceps)
  
  ;; Now track atrophy week by week
  (format t "~%Tracking atrophy (should be faster early, slower later):~%")
  (dotimes (week 4)
    (recover-and-adapt 168)  ;; 1 week
    (format t "  Week ~a of detraining: Mass=~,2f Length=~,2f~%"
            (1+ week)
            (muscle-state-myofibrillar-mass (get-muscle 'quadriceps))
            (muscle-state-fascicle-length (get-muscle 'quadriceps)))))

;; 16. Very light loads (30RM+) can't cause venous occlusion = less hypertrophy
(run-scenario "Very Light Load (30RM+) - Same Volume" 6
  (dotimes (i 3)
    (perform-workout 'squat-very-light 3 1)
    (recover-and-adapt 72)))  ;; Even more recovery needed

;; 17. Short vs long rest periods (short = less MPS)
(run-scenario "Short Rest Periods (60s) - 3x/week" 6
  (dotimes (i 3)
    (perform-workout-with-rest 'squat 3 1 60)  ;; 60 second rests
    (recover-and-adapt 56)))

(run-scenario "Long Rest Periods (180s) - 3x/week" 6
  (dotimes (i 3)
    (perform-workout-with-rest 'squat 3 1 180)  ;; 3 minute rests
    (recover-and-adapt 56)))

;; 18. Aerobic interference: MPS elevated but goes to repair, not growth
(progn
  (reset-subject)
  (format t "~%---~%")
  (format t "Aerobic Interference (Strength -> Cardio)~%")
  (format t "Phase 1: Strength (6 weeks)~%")
  (dotimes (w 6)
    (dotimes (i 3)
      (perform-workout 'squat 3 1)
      (recover-and-adapt 48)))
  (format t "  > After strength block: ~%")
  (print-result "Quadriceps" 'quadriceps)
  
  ;; Phase 2: switch to aerobic - will LOSE gains despite MPS elevation
  (format t "Phase 2: aerobic 4 weeks (should lose gains)~%")
  (dotimes (w 4)
    (dotimes (i 5)  ;; 5 cardio sessions per week
      (perform-aerobic-workout 'quadriceps 45)  ;; 45 min moderate intensity
      (recover-and-adapt 34)))
  (format t "  > After aerobic block (note: MPS was elevated but hypertrophy LOST): ~%")
  (print-result "Quadriceps" 'quadriceps))

;; 19. Drop sets: CNS fatigue accumulates, light loads at end = more fatigue
(run-scenario "Drop Sets (3 drops per set) - 2x/week" 6
  (dotimes (i 2)
    (perform-drop-set 'squat 1 3)  ;; 1 main set + 3 drops
    (recover-and-adapt 84)))

(run-scenario "Straight Sets (4 sets) - 2x/week [Comparison]" 6
  (dotimes (i 2)
    (perform-workout 'squat 4 1)  ;; Same total "sets"
    (recover-and-adapt 84)))

;; 20. Individual variation: high responders (less damage) vs low responders
(progn
  (reset-subject)
  (set-responder-type 'high-responder)
  (format t "~%---~%")
  (format t "High Responder - High Frequency~%")
  (dotimes (w 6)
    (dotimes (i 4)  ;; 4x/week with 2 sets - should work for high responders (less damage)
      (perform-workout 'squat 2 1)
      (recover-and-adapt 42)))
  (print-result "Quadriceps" 'quadriceps))

(progn
  (reset-subject)
  (set-responder-type 'low-responder)
  (format t "~%---~%")
  (format t "Low Responder - High Frequency (bad match)~%")
  (dotimes (w 6)
    (dotimes (i 4)  ;; 4x/week with 2 sets - too much for low responders
      (perform-workout 'squat 2 1)
      (recover-and-adapt 42)))
  (print-result "Quadriceps" 'quadriceps))

(progn
  (reset-subject)
  (set-responder-type 'low-responder)
  (format t "~%---~%")
  (format t "Low Responder - Low Frequency (better match)~%")
  ;; low responders need more recovery
  (dotimes (w 6)
    (dotimes (i 2)  ;; 2x/week - appropriate for low responders
      (perform-workout 'squat 3 2)  ;; 2 RIR to reduce damage further
      (recover-and-adapt 84)))
  (print-result "Quadriceps" 'quadriceps))

;; 21. Sleep deprivation: reduces MUR and impairs recovery
(progn
  (reset-subject)
  (set-sleep-deprived t)
  (format t "~%---~%")
  (format t "Sleep Deprived Training~%")
  (dotimes (w 6)
    (dotimes (i 3)
      (perform-workout 'squat 3 1)
      (recover-and-adapt 56)))
  (print-result "Quadriceps" 'quadriceps))

(progn
  (reset-subject)
  (set-sleep-deprived nil)
  (format t "~%---~%")
  (format t "Well-Rested Training~%")
  (dotimes (w 6)
    (dotimes (i 3)
      (perform-workout 'squat 3 1)
      (recover-and-adapt 56)))
  (print-result "Quadriceps" 'quadriceps))

;; 22. Weekly volume is meaningless without frequency context
(run-scenario "9 Sets/Week: 3 sets x 3 days (Optimal Distribution)" 6
  (dotimes (i 3)
    (perform-workout 'squat 3 1)
    (recover-and-adapt 56)))

(run-scenario "9 Sets/Week: 9 sets x 1 day (Poor Distribution)" 6
  (perform-workout 'squat 9 1)
  (recover-and-adapt 168))

(run-scenario "9 Sets/Week: 1.5 sets x 6 days [Approximated as 2 sets]" 6
  ;; 40h is borderline - tests recovery limits
  (dotimes (i 6)
    (perform-workout 'squat 2 1)  ;; 2 sets
    (recover-and-adapt 40)))      ;; ~40h recovery - slightly under 48h

;; 23. MPS for repair vs growth (high damage = MPS goes to repair)
(run-scenario "High Damage Workout (0 RIR, Stretch Bias) - MPS to Repair" 6
  (dotimes (i 2)
    (perform-workout 'flye 6 0)  ;; High stretch, to failure, high volume
    (recover-and-adapt 84)))

(run-scenario "Moderate Damage Workout (2 RIR) - MPS to Growth" 6
  (dotimes (i 3)
    (perform-workout 'bench 4 2)  ;; Less stretch, 2 RIR, moderate volume
    (recover-and-adapt 56)))

;; 24. Collagen accumulation from chronic high damage (impairs strength/mass ratio)
(run-scenario "Chronic High Damage Training (Collagen Accumulation Risk)" 6
  (dotimes (i 4)  ;; 4x/week, high damage
    (perform-workout 'flye 5 0)  ;; Stretch bias, to failure
    (recover-and-adapt 42)))

(progn
  (format t "  > Strength Efficiency (affected by collagen): ~,2f~%"
          (calculate-strength-efficiency 'pectorals)))

;; 25. Early training: fascicle length gains dominate over CSA
(progn
  (reset-subject)
  (format t "~%---~%")
  (format t "Early Training (Length vs Mass Ratio)~%")
  (format t "First 4 weeks: length gains >> mass gains~%")
  (dotimes (w 8)
    (dotimes (i 3)
      (perform-workout 'squat 3 1)
      (recover-and-adapt 48))
    (let ((m (get-muscle 'quadriceps)))
      (format t "  Week ~a: Mass=~,2f (Δ~,2f) | Length=~,2f (Δ~,2f) | Ratio: ~,2fx~%"
              (1+ w)
              (muscle-state-myofibrillar-mass m)
              (- (muscle-state-myofibrillar-mass m) 100.0)
              (muscle-state-fascicle-length m)
              (- (muscle-state-fascicle-length m) 100.0)
              (if (> (- (muscle-state-myofibrillar-mass m) 100.0) 0.01)
                  (/ (- (muscle-state-fascicle-length m) 100.0) 
                     (- (muscle-state-myofibrillar-mass m) 100.0))
                  0.0)))))

;; 26. Stimulating reps: only reps near failure cause hypertrophy
(run-scenario "High RIR (4 RIR) - Many Non-Stimulating Reps" 6
  (dotimes (i 3)
    (perform-workout 'squat 6 4)  ;; 6 sets at 4 RIR - more volume but far from failure
    (recover-and-adapt 56)))

(run-scenario "Low RIR (1 RIR) - Fewer But Stimulating Reps [Comparison]" 6
  (dotimes (i 3)
    (perform-workout 'squat 3 1)  ;; Half the sets but close to failure
    (recover-and-adapt 56)))

;; 27. First set is king: first set = next 5 sets combined
(progn
  (reset-subject)
  (format t "~%---~%")
  (format t "First Set is King test~%")
  ;; Single set 6x/week = 6 'first sets'
  (dotimes (w 6)
    (dotimes (i 6)
      (perform-workout 'squat 1 1)
      (recover-and-adapt 24))
    (recover-and-adapt 24))
  (let ((single-set-result (muscle-state-myofibrillar-mass (get-muscle 'quadriceps))))
    (format t "  > 1 set x 6 days/week: Mass=~,2f~%" single-set-result)
    
    ;; Now compare to 6 sets 1x/week (same total sets but all in one workout)
    (reset-subject)
    (dotimes (w 6)
      (perform-workout 'squat 6 1)
      (recover-and-adapt 168))
    (format t "  > 6 sets x 1 day/week: Mass=~,2f~%" 
            (muscle-state-myofibrillar-mass (get-muscle 'quadriceps)))
    (format t "  > Prediction: Single daily set should win due to 'first set' advantage~%")))

;; 28. Maintenance threshold: 3 sets/week just offsets weekly atrophy
(run-scenario "3 Sets Once Per Week - Maintenance Threshold" 6
  ;; Literature predicts: should be roughly maintenance (no net gain/loss)
  (perform-workout 'squat 3 1)
  (recover-and-adapt 168))

(run-scenario "5 Sets Once Per Week - Should Show Net Gain" 6
  ;; More volume to overcome weekly atrophy window
  (perform-workout 'squat 5 1)
  (recover-and-adapt 168))

;; 29. Crossover fatigue: training one limb fatigues the opposite limb via CNS
(progn
  (reset-subject)
  (format t "~%---~%")
  (format t "Crossover Fatigue Test~%")
  ;; Heavy leg workout
  (perform-workout 'squat 8 0)  ;; High volume to failure
  (format t "  > After 8 sets squat to failure:~%")
  (format t "    CNS Fatigue: ~,2f~%" (systemic-state-supraspinal-fatigue *subject*))
  ;; Immediately try upper body
  (perform-workout 'bench 3 1)
  (format t "  > Bench press quality affected by prior leg workout~%")
  (recover-and-adapt 168)
  (print-result "Pectorals" 'pectorals)
  (print-result "Quadriceps" 'quadriceps))

;; 30. Frequency response varies by individual
(progn 
  (format t "~%---~%")
  (format t "Frequency Response by Individual Type~%~%")
  
  ;; High responder doing high frequency
  (reset-subject)
  (set-responder-type 'high-responder)
  (dotimes (w 6)
    (dotimes (i 5) ;; 5x/week
      (perform-workout 'squat 2 1)
      (recover-and-adapt 34)))
  (format t "HIGH RESPONDER + HIGH FREQUENCY (5x/wk):~%")
  (print-result "Quadriceps" 'quadriceps)
  
  ;; High responder doing low frequency
  (reset-subject)
  (set-responder-type 'high-responder)
  (dotimes (w 6)
    (dotimes (i 2) ;; 2x/week
      (perform-workout 'squat 5 1)
      (recover-and-adapt 84)))
  (format t "HIGH RESPONDER + LOW FREQUENCY (2x/wk):~%")
  (print-result "Quadriceps" 'quadriceps)
  
  ;; Low responder doing high frequency (should be bad)
  (reset-subject)
  (set-responder-type 'low-responder)
  (dotimes (w 6)
    (dotimes (i 5)
      (perform-workout 'squat 2 1)
      (recover-and-adapt 34)))
  (format t "LOW RESPONDER + HIGH FREQUENCY (5x/wk - MISMATCH):~%")
  (print-result "Quadriceps" 'quadriceps)
  
  ;; Low responder doing low frequency (should be better)
  (reset-subject)
  (set-responder-type 'low-responder)
  (dotimes (w 6)
    (dotimes (i 2)
      (perform-workout 'squat 4 2)  ;; 2 RIR to reduce damage
      (recover-and-adapt 84)))
  (format t "LOW RESPONDER + LOW FREQUENCY (2x/wk - MATCH):~%")
  (print-result "Quadriceps" 'quadriceps))

(format t "~%---~%")
(format t "tests done~%")