Can you get big in 2 months

Can You Get Big In 2 Months? What Your Expectations Should Be For A Muscle Transformation

Have you just started your muscle gain journey? Maybe you’re looking to transform a skinny body? Either way, you may be wondering if you can get big in 2 months, or if it’s all just a waste of time. That’s what I’ll be explaining in this post.

It is impossible to get “big” in just 2 months. Building big muscles like a bodybuilder usually takes months to years of dedicated training and dieting. However, most people can build noticeably bigger muscles in just 8 weeks by following a good program.

I used to be a skinny guy myself.

So I know how frustrating it can be not knowing exactly what is realistic and what’s just a mere dream.

Below, I share my research and personal experience on exactly what you can expect from your own muscle gain transformation.

I got big as a skinny guy but not in 2 months.

Want To Get Bigger At Home?

Is 2 Months Enough To Get In Shape?

2 months is enough for most people to get in shape. However, an individual’s current body composition will affect the likelihood of success. Following an effective training and dieting program will maximize the rate of muscle gain and fat loss.

How to get in shape.

It’s hard to give a yes or no answer to the question “can you get in shape in 2 months”.

Mainly because the term “get in shape” is subjective by nature.

Are you a skinny person looking to put on muscle? Or are you an overweight person looking to lose fat and get toned?

“Getting in shape” has two very different meanings for both groups of people.

With that being said, you CAN make highly noticeable muscle gains and fat loss in 2 months (8 weeks).

Expectations for a skinny to muscular body transformation.

It’s also important to set realistic expectations if you’re trying to get in shape within 2 months.

Doing so will minimize the likelihood of disappointment and maximize the likelihood that you’ll continue your journey to improve your physique.

The truth is you won’t be able to sculpt the physique of a bodybuilder or gain the strength of a powerlifter.

Both types of body transformations require years of dedicated training.

But you CAN most definately build bigger and more toned muscles as well as increase your functional strength.

You can also lose a lot of fat in 2 months.

All this comes together to help you define your muscles, get them looking bigger, and generally improve your body shape.

Below, I’ll share evidence that supports my 2 monthss possible to build bigger muscles in a 2-month period!

2 Month Muscle Gain Transformation Examples

2 months is enough to significantly improve a physique. Noticeable amounts of muscle can be gained and fat can be lost to increase muscular definition. But this is unlikely to be classed as a complete transformation in most people’s opinion.

Below, I’ll share case study examples that will give you a better idea of the kind of muscle gain transformation you can expect to achieve in just 8 weeks.

First, let’s see what the general public on Quora and Reddit have to say.

Reddit and Quora poll asking if you can get big in 2 months.

92% of this Quora thread agree that whilst it’s not possible to get “Big”, 2 months IS enough time to make noticeable improvements to your body.

In support of this, 100% of this Reddit thread agrees ts isn’t enough time to get big but you can definitely make positive improvements.

Next, you’ll see just how jacked and ripped you can get in 2 months.

Brett's 2 month muscle gain transformation.

You can see Brett’s 2-month muscle gain transformation in our first example.

Brett achieved in just 8 weeks:

  • Muscle gain and fat loss for a ripped appearance.
  • Broader chest and shoulders.
  • Increased arm muscle definition.
  • Six-pack abs revealed.
  • More prominent V-taper body muscles.
Shane's 2 month muscle gain transformation.

Next you can see Shane from Bony to Beastly’s 2-month muscle gain transformation.

Shane achieved in just 8 weeks:

  • Increased chest volume.
  • Broader shoulders.
  • General muscle definition (especially in the arms).
  • More prominent V-shaped body.
  • Slightly thicker and more powerful-looking legs.

The above 2 case study participants followed professional lean bulking regimes from professionals.

Now let’s see what a complete novice (me!) can achieve in 2 months.

Kal's 2 month muscle gain transformation.

In 2 months, I was hardly able to transform my body. But I WAS able to:

  • Put on noticeable body weight in fat and muscle (gained just under 10lbs).
  • Increase chest volume.
  • Broaden my shoulders.
  • Widen my back.
  • Significantly improve my V-taper.
  • Considerably increase my arm diameter.

You can see that 2 months is unlikely to get you big and jacked, but it is for sure enough time to make noticeable improvements!

Next, I’ll reveal exactly how much lean mass you can put on in 8 weeks.

How Much Muscle You Can Gain In 2 Months

The average person can build around 2.5lbs (1.1kg) in 2 months. This assumes the person is following an optimized training and nutrition program. Factors such as genetics, age, and sex can also affect the muscle gain potential of an individual.

How much muscle the average person can gain in 8 weeks.

2.5lbs of muscle gain in 2 months (8 weeks) may be higher or lower than you were expecting.

So here’s where I got that figure from.

It comes from this ACSM study which put 1,600 participants (aged 21-80 years, of different genders and training levels) through a structure muscle gain program.

The authors concluded that, on average, a person can gain 3lbs of lean mass in 10 weeks (i.e. just over 2 months). This equates to approximately 2.5lbs in 8 weeks (i.e. 2 months).

However, you should remember this is just an average.

You would probably see a slower rate of muscle gain if you’re:

  • Not following an optimized program.
  • Female.
  • Older.
  • Highly trained.

Likewise, you would probably see faster rates of muscle gain if you’re:

  • Following a good training and diet plan.
  • Male.
  • Younger.
  • Untrained.

For more details, you can check out my other post which explains how long it takes to get big muscles!

How Fast Muscle Grows

The maximum rate of muscle gain is around 1.5-2lbs (0.7-1kg) per month. This is for male beginners who are following an optimized weight training and diet plan. Women can expect to build muscle at around half this rate.

How fast muscle grows.

Now you may be wondering where I got this figure from.

It comes from the Lyle McDonald model of muscle gain rates.

This is a widely accepted model which proposes that the maximum amount of lean muscle mass you can put on is around 20-24lbs in a year, which equates to 1.5-2lbs in a month.

But bear in mind this is for untrained men who generally have a greater muscle-building potential. Being untrained, they would also be benefiting from the “newbie gains” period.

Women can expect to gain muscle at around half this rate.

Taken with ACMS’s study findings (see the previous section), we can deduce a spectrum for how fast you can expect to build muscle.

Expected rate of muscle gain for the average person shows why you cant get big in just 2 months.

Those on the upper end of the spectrum can expect to gain muscle easily at around 2lbs of muscle per month.

These people are mainly fully fit males with good genetics, following an optimized training plan, and eating a good diet.

Those on the lower end of the spectrum can gain around 1lbs of muscle per month.

These are mainly women, those who aren’t following a good program, and people with naturally low testosterone and growth hormone levels (i.e. bad muscle-building genetics).

Can You Get Ripped In 2 Months?

2 months is enough time to get ripped for most people. Getting a ripped physique requires an individual to reduce their body fat such that the underlying muscle definition is revealed. The average person can lose a considerable amount of fat in 2 months.

You can get ripped and big in 2 months.

You can see my 2-month journey to getting ripped in the above photo.

This body transformation saw me lose 10lbs of fat which:

  • Increased muscle definition.
  • Broadened my V-taper since I reduced fat from the lower torso.
  • Shoulders and chest looked fuller.
  • Revealed my six-pack abs.
  • Developed muscle striation in the legs.

But that’st my own body transformation. Can YOU get ripped in just 2 months?

Well, the science says you realistically could.

According to the USDA, it takes 3500 calories to burn 1lb of fat.

So putting yourself in a daily 500-calorie deficit would see you lose 1lb of fat per week.

That’s 4lbs of fat lost in 1 month and 8lbs in 2 months.

Speaking from personal experience, losing 10lbs of fat is more than enough for the average person to develop a significantly more ripped physique.

As a bonus- reducing body fat would also reveal your underlying muscle definition and thereby give the impression of bigger muscles!

If you’re looking to transform your own body, you may be interested in my other post for my best tips to stop being skinny!

Tips To Get Muscular And Ripped In 8 Weeks

Here are 8 of my best tips for skinny guys to build muscle fast:

1) Focus on the compound movements

I’m talking about the bench press, overhead press, row, squat, and deadlift.

Collectively, they are known as the 5 big lifts for a reason; they build big muscle!

Each movement recruits multiple muscles at once and this allows you to lift heavier weights.

And lifting heavy weights is one of the best things yo ucan do to get big!

Combined, all 5 movements will hit all the muscles in your body.

2) Optimize training volume

Training volume mainly refers to the number of reps, sets, and workouts you complete per week.

Here’s the training volume I recommend skinny guys to get big fast:

  • 8-15 reps per exercise set. 8-12 reps per set for the big compound movements and 12-15 reps per set for the smaller isolation movements like bicep curls.
  • 10-15 sets per muscle per week. Aim to hit each muscle with 3-5 sets per workout. This is the best volume to avoid under and overtraining.
  • Train each muscle at least twice per week. A higher training frequency benefits muscle growth. You could bench press twice per week (Mon and Wed) and do 5 sets per workout, for example.

3) Progressive overload regularly

Always lift heavy.

Don’t use low rep ranges as an excuse to do less work.

As a general rule, choose a weight that fatigues your muscle by the last few reps of each set.

You should also progressive overload by increasing weight regularly (once every 1-2 weeks as a beginner).

I aim to add 10% weight to compound movements and 5% weight to isolation movements.

4) Do not forget rest days

These are essential!

Give each muscle at least 24-48 hours of rest before training it again.

As a skinny beginner, it’s tempting to train to effort to get jacked as fast as possible.

But this can often be counterproductive.

Remember, your muscles grow on rest days. And denying your muscles the opportunity to recover can negatively impact your next training session.

Aim for fewer, but more intense, workouts instead of working out every day.

5) Eat at least 1g of protein per lb of bodyweight

No protein = no muscle.

It’s simple as that!

Protein serves as the building block for muscle growth. So if you aren’t consuming enough protein, there’s no way your muscles can get bigger.

Exactly how much protein you should eat for optimal muscle growth is hotly debated.

But I personally found 1g per lb of bodyweight every day to be effective and financially reasonable (protein is expensive!).

6) Do not neglect carbs and fat

Carbs give you the energy to train hard. They also provide easy calories to fuel the muscle growth process.

Aim for around 2.5g per lb of bodyweight per day.

Complex carbs are your best friend. But simple sugary carbs like sugars are also extremely beneficial as a pre-workout.

Fats are important for energy and hormone production (testosterone and growth hormone both use fats in their biosynthesis).

Aim for around 0.4g per lb of body weight per day.

7) Get your 8 hours of sleep per night

Muscle grows during rest, NOT when you’re training.

So it becomes clear why sleep is essential if you want to get bigger in 2 months.

Always aim to get your 8 hours of good quality sleep every night.

These are just some cherry-picked tips that helped me transform my skinny body. You can check out my other post for a full workout plan for skinny guys to build muscle at home!

Looking To Build Muscle At Home?

If you’re looking to build bigger muscles at home, you may be interested in what equipment I used to gain my first 10lbs of lean mass.

These aren’t the most expensive or premium products on the market.

But they are durable, effective, and offer great value for money for beginners-intermediates!


I’ve explained whether or not you can get big in 2 months.

Realistically speaking, it’s impossible to get “big” in such a short time frame (in most people’s definition of big, anyway).

However, it’s more than possible to get BIGGER muscles in 8 weeks.

It’s also feasible to get ripped in 2 months, which would give the visual impression of bigger muscles.

You can refer back to my 2-month muscle transformations for a better idea of what you can expect to achieve.

Also, feel free to use my muscle-building tips to transform your skinny body!

How much muscle are you looking to put on in the next 2 months?

Let me know in the comments!

You may also be interested in the downloadable Kalibre Blueprint PDF which details exactly how I gained 40lbs of lean muscle (it’s 100% free!). It details the exact exercises and nutrition I used to go from skinny to ripped!

Thanks for reading guys!

Peace Out,


(Biochemistry BSc, Biomedical Sciences MSc, Ex-Skinny Guy)

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