I was gonna ask about stretching... I was told the way you build muscle is when you lift, tiny tears occur when then heal stronger than they were, making your muscle bigger and stronger... If you stretch while your muscles are healing, will it tear it back apart and make you not get as strong? Or is it totally OK to stretch while you're sore? Even though it hurts?

As for the workout, how about if I go a few rounds on the bag just kind of tapping it lightly to try and practice hand speed and specific punches, without even trying to hit the bag with any force? Would that be safer and help me improve my speed and form?

I do need to know what I shoudl do when I'm super sore because I'm going to be sore on a regular basis since I am lifting again. Then on the days when my muscles are recovered, before I lift again, should I use those days to hit the bag hard and get impact training?