What can i do to reduce my muscle stiffness and also soreness?

Rest, heat: Muscle "stiffness" after exercise is due to metabolite build up. This occurs when the work the muscle does exceeds the rate of oxygen supplied. It occurs during strength more than endurance training, that is when "bulking up". The real answer is to go more slowly in your training. But heat, massage and if very sore judicial use of an anti inflammatory such as advil or Aleve (naproxen) will help.