Yasin Qaderi

Bodybuilding Competitor

Yasin Qaderi is an IFBB Pro bodybuilder from Afghanistan. He dreamed about becoming a competitive athlete ever since his early days.

But, it wasn’t until 2017 that Yasin made his first breakthrough in bodybuilding. This was the year when he took part at the Asian Bodybuilding Championships and secured 1st place.

From there, Yasin’s results on the stage only kept getting better. By 2018, he’d turned into a pro bodybuilder, and started competing in the most renowned shows around the world.

One of Yasin’s biggest victories is the one at the World Bodybuilding and Physique Sports Championships in Mongolia, where he claimed the title of “Mr. Muscle.”

Yasin Qaderi flexing abs on a bodybuilding stage

Athlete Statistics

Full Name: Ahmad Yasin Salik Qaderi
205 - 215lbs (88.5 - 93.0kg)AfghanBodybuilding Competitor2010
Weight205 - 215lbs (88.5 - 93.0kg)
ProfessionBodybuilding Competitor

Yasin Qaderi spreading his lats wide for the camera

Yasin Qaderi doing a shirtless rear lat spread in a gym looking huge


  • IFBB Pro Bodybuilder (Pro Card Won in 2018)
  • Global Classic Overall Champion 2018
  • IFBB Elite Pro Card 2018
  • WBPF Mr. Universe 2017
  • Asian Gold Medalist 2017

Yasin Qaderi performing a side chest pose in a gym, wearing a camouflaged tank top

Yasin Qaderi performing a pose on a bodybuilding stage


Yasin follows a standard bodybuilder’s training split in the gym. It consists of 5-6 workouts per week, and focuses on high-intensity exercises with short rest times.

Specifically, Yasin likes training at a higher rep range, between 10-14 reps to really feel the ‘burn’. This brings a lot of blood and oxygen to his tissue, leading to better nutrient delivery to the muscle.

However, there are occasions where Yasin will change his workouts from the bottom-up.

He’ll sometimes train at a lower rep range to ‘obliterate’ his muscle fibers so they can repair and grow stronger while he sleeps. He uses this approach when looking to increase his strength.

Yasin Qaderi crying with his coach on a stage after being proclaimed the victor, carrying Afghan flag on his body

Cardio Style

Yasin isn’t a big fan of cardio in the ‘off-season.’ He only does it during contest preparations.

During the early stages of his prep, he likes to start slow – doing cardio only three times per week.

As he gets closer to the contest, Yasin will increase the frequency, as well as the duration of his cardio sessions.

Yasin Qaderi performing a most muscular pose looking strong and ripped


Similarly to his training, there’s no ‘secret’ to Yasin’s diet. It all boils down to eating organic and healthy foods that keep his body strong and working optimally.

He eats wholesome meals that consist of lean meats, whole grains, and omega-3 fats. These types of foods allow him to ‘bulk up’ without gaining excess fat – leading to lean muscle gains.

When he wants to drop weight for a contest, Yasin will introduce more proteins into his diet, along with reducing carbs. This helps him to preserve his muscle mass when he’s on a caloric deficit.

Yasin Qaderi doing a side tricep flex in front of a judges in a bodybuilding contest

What we can learn from Yasin Qaderi

What we can learn from Yasin Qaderi, is that keeping your physique lean and aesthetic comes down to several factors. First and foremost, your diet is key.

No matter how much you train, if your diet is packed with fast foods and is over-saturated with calories, you’ll find it hard to stay on track with your fat loss.

On the other hand, if you’re looking to build muscle mass, you should eat in a caloric surplus to ensure your body has the right building blocks to grow.

Secondly, a training routine with heavy compound exercises and short rest periods is an effective way of adding lean muscle to your frame.

Last but not least, remember that consistency is key, whether you’re looking to add mass or burn excess fat. Aim for small daily victories, as these will lead you towards a greater success – just like Yasin Qaderi has shown us.

Leave a comment

Your email address will not be published. Required fields are marked *

Dear Qadri!
greeting from KabulBiz.af website my name is ibrahim fatehzada and i wanted to make a directory of yourself for social media.

if you accept it it will be really kind of you

looking forward for your response

ibrahim fatehzada
Email: [email protected]
phone: +93788034305

You might like...

Jon Jones Physique


See Profile

Nick Jonas Physique and Workout


See Profile

Kevin Heart Physique


See Profile

Joe Manganiello Physique: Achieving an Enviable A-List Fitness Level


See Profile

10 Meal Planning Mistakes to Avoid: Get Shredded the Right Way

Preparing food in advance is a tool used by pro athletes and bodybuilders to stay lean, strong and aesthetic all year round. Avoid these meal planning mistakes and sail to single-digit body fat in no time at all. 

Read article

Tom Hardy Physique


See Profile

Vin Diesel’s Physique


See Profile

KSI Physique: How Did KSI Get In Shape?


See Profile

Jake Gyllenhaal Physique


See Profile

10 Protein-Rich Foods for Vegetarians

If you're a vegetarian who's serious about strength training, you need to know how to optimize your diet to get the best results. Check out our guide to protein-rich foods to help you on your way - a completely new fitness level is just around the corner.

Read article

Gerard Butler Physique


See Profile

Henry Cavill Physique


See Profile

Alex Eubank Physique


See Profile

Will Tennyson Physique


See Profile

Cristiano Ronaldo Physique


See Profile

Jason Mamoa Physique


See Profile

Ryan Gosling Physique: Ryan Gosling’s Ken Transformation


See Profile

Stephen Amell Physique


See Profile

90 day Muscle Building Workout Plan

You just can’t beat that feeling of knowing that your physique is one you’ve worked hard for. Noticing the appreciative stares from envious strangers, and knowing that every time you hit the gym, you’re pushing the boundaries of what you once thought was impossible - makes it all worthwhile.

Read article