There are several types of shrags – simple shoulder raises of dumbbells on lowered arms, circular movements of the shoulders with dumbbells / kettlebells in lowered hands, and finally, shoulder raises of the body on uneven bars on straightened arms (middle sections of the trapezoid). Also, the upper sections of the trapezium are partially tensed when lifting dumbbells in different directions on straightened arms, bench press while standing / sitting from behind the back / from the chest. If you pay attention to the athletes pumping the trapezoid, you will notice that the vast majority of them perform only shrugs with dumbbells or a barbell, ignoring the shrugs on the uneven bars. However, the muscle cannot grow if only a single section is loaded.
It seems optimal to do dumbbell/kettlebell/barbell shrugs twice a week, say on Mondays and Fridays, or Tuesdays and Saturdays, and on Wednesday or Thursday, parallel bars shrugs, complemented by dumbbell side raises. Also, you should not be limited only to exercises for the trapezius, you need to include all the muscles of the upper back and deltoids in the work. As practice shows, the load on adjacent muscles – the latissimus dorsi, round, deltoid – irritates all adjacent muscles. In addition, such exercises as push-ups on the uneven bars (they also include a trapezoid when approaching top dead center), pull-ups lead to a powerful release of testosterone, which serves as a strong anabolic. A combination of pull-ups + shrugs gives more effect than doing shrugs alone, even if you do them twice as much as usual.
It often happens that after a hard workout and an even harder working day, there is still no time and energy left for pumping trapezes. Then, to pump the trapezium, you can use the following tricky trick: when doing push-ups on the uneven bars at TDC, do not immediately start the next repetition, but make one movement with your shoulders – a shrag. This technique has long been used in many exercises, it is called a lockout and consists in the fact that the muscle fiber does not stretch, overcoming the load, but is constantly in a static, immobile state. Lockouts suggests using Kubrick in the final sets/reps. Thus, it is possible to simultaneously pump the triceps and chest more effectively, and use the trapezium.
Finally, for supporters of compound, multi-joint exercises focused on involving several muscle groups at once, which completely do not accept isolating movements, it is possible to suggest pumping the trapezius by sequentially performing pull-ups, push-ups on the uneven bars and presses from behind the back. In any order. It is known that three correctly selected exercises can pump any muscle. But you need to do all three on the same day. Another way is to perform these exercises separately from each other, but each until muscle failure.