There are different ways to do supersets but I am pretty sure Chad wanted you to do the traditional way which was do 1 set of an exercise, say bench press, and with Zero rest do the second exercise (say pull-ups), then rest twice as long. That is one set, repeat as necessary.
I got that because that is the general way you do supersets and they are obviously harder so you would need more rest if you are combining the exercises than doing them singly. He isn’t super clear but he does say this:
“Rest between sets for the same muscle group: 60-120 seconds, and 120-240 seconds (antagonist training)”
Hope that makes sense
This was on page 5 of the TBT discussion that followed CW’s article:
[quote]Chad Waterbury wrote:
Absolutely, there’s rest between antagonist exercises. The rest remains the same as the previous week except for the fact that you’ll perform alternating exercises. Therefore, the actual time between the same exercise doubles.[/quote]
You are right that most trainers think of supersets as one exercise followed immediately by another. CW doesn’t think that way. Most of his supersets consist of two antagonist exercises that are seperated by a short rest period.
If you managed to go through that workout without taking rest between antagonist pairings, great job! I sure couldn’t do it.