Hi there. I suppose workout questions are the same no matter male or female so I guess I could probably get some help from the guys ;)
I've been working out without using AAS although I did ran a cycle of var at low dose for some time(better quality muscle, no sides) but I'm going back to natural cause I think I can still go far without the help of AAS :) . I don't usually use machines except for training my back I use free weights cause balancing is HARD I like the gains from free weights. So I do exercises for my arms, shoulders etc using dumbells and I do squats, deadlifts, lunges and bench press. Without AAS I went to the following numbers in 1.5 months...(not the smith machine, all free) I do heavy 5 reps 6 sets@ so my gains are purely strength, no mass gains.
deadlift - 50kg
bench press - 25kg (poor upper body strength...)
squat - 60kg
I did supplement with protein and nitric oxide supps to increase vascularity but since I had been increasing weight for every workout my muscle were soar everyday and it affects me when doing sports(that's the reason I started training, for sports) I stopped lifting weights 6 months ago I focused on sports but I started again last week, the numbers are still the same so no muscle loss since I last lifted. If I don't want much soarness what should I do? should I increase them slowly? will I still get strong using the same weights every workout or they just stay the same? anything I can do to prevent them from getting too soar?