Mixed martial arts, MMA, is one of the most physically demanding sports. A mixed martial artist relies heavily on anaerobic endurance, and the only way to build that up is through strength training. There is a lot that can be achieved through bodyweight training, but at a certain point you're going to want to pick up some weights. Dumbbells and barbells are both good for MMA strength training. In a perfect world, you could just pick one. In reality, however, you should incorporate both into your conditioning to be the most well-rounded athlete you can be.
Dumbbell Pros
Strength training with dumbbells frees up your range of motion. You can alternate arms, mix shoulder flys and presses into the same set, and do a lot of things you just wouldn't be able to do with a barbell. Strength training with dumbbells is more effective than barbells for MMA. The movements you can do with dumbbells are more similar to the way you move in an MMA fight -- and the type of resistance you encounter from your opponent is also comparable.
Dumbbell Cons
There are not many cons to working out with dumbbells for MMA strength training. You might not be able to put up as much weight with a pair of dumbbells. For example, if you wanted to do some really heavy lifting, you can't use a rack to assist you. Other than that, just about any exercise that can be performed with a barbell can be performed with dumbbells.
Barbell Pros
A barbell is not as well-rounded as a pair of dumbbells, but that's not to say it doesn't have its benefits. It's a lot easier to lift heavy weight with a barbell. Barbells are more conducive to heavy lifting. You can add lots weight to barbells -- and set them up on a rack or bench. And you can have someone spot you. A barbell can also challenge you to lift weight in a cumbersome way -- something that will challenge your muscles in a new way because it is awkward to move. When you work out with dumbbells, the weight moves more fluidly with your natural range of motion. Dumbbells can make it easier to cheat. Try curling a pair of 30 lb. dumbbells, then try curling a 60 lb. barbell -- you'll notice a difference in the way it challenges your biceps and forearms.
Barbell Cons
Barbells are more restrictive than dumbbells. If you're only working out with a barbell, you're missing out on entire world of exercises that could be improving your game. Barbells can be dangerous in certain situations, as well. If you're trying to bench heavy weight with a pair of dumbbells and the weight is too much, all you have to do is drop the dumbbells. On the other hand, if you're trying to bench too much weight with a barbell, and there's no one spotting you, you can seriously injure yourself.
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