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Alter Self description says:

When you cast this spell, you can assume the form of any Small or Medium creature of the humanoid type. If the form you assume has any of the following abilities, you gain the listed ability: darkvision 60 feet, low-light vision, scent, and swim 30 feet.

Small creature: If the form you take is that of a Small humanoid, you gain a +2 size bonus to your Dexterity.

Medium creature: If the form you take is that of a Medium humanoid, you gain a +2 size bonus to your Strength.

I have two questions here.

  1. I am a human and cast this spell on myself, do I get +2 size bonus on strength?
  2. "If the form you assume has any of the following abilities, you gain the listed ability": What are the 'following' and what are the 'listed' abilities?
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I am a human and cast this spell on myself, do I get +2 size bonus on strength?

Yes, that is on the spell description, it doesn't matter if your size was small or medium before casting the spell, as it is a transmutation effect. It's changing your body and part of the effect is that your strength is increased.

What are the 'following' and what are the 'listed' abilities?

The spell actually lists a few special abilities that you could gain while under the effects of the spell, such as:

  • darkvision 60 feet (example: dwarf);
  • low-light vision (example: elf);
  • scent (example: bugbear);
  • swim 30 feet (example: merfolk).

If the form has any of these abilities, you gain them. You could even gain multiple abilities. For example, merfolk have both swim speed and low-light-vision.

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