Deco theory is just that - a theory. And on any given day you'll get x number of posters with x number of equally valid theories that seem to work for them.
And that is probably the point. Consider the various means people use to get out a little cleaner, find what works for you and stick with it.
- slow ascent rates
- 1 to 2 minute deep stops
- longer 3-4 minute deep stops
- a longer safety stop
- O2 at the 20 ft stop
- etc, etc, etc
Personally, I think a safety stop works anywhere from 10'-30' and I think the longer and deeper the dive the more sense it makes to start slowing your ascent and stopping deeper.
On a no deco dive, I find a deep stop for 2-4 minutes does wonders, as does a very slow ascent from there to the hang line at 20'. (Many NC rigged boats will have the line in the 20' range as sea state can make hanging at 10 ft impractical.) I tend to be close to the first off the boat and the last back on, I will often be the last one up the anchor line and even if not, I will hang out on the line at 20' until everyone else is out. It makes more sense to me to off gas there than rush back on the boat. Current permitting I will normally follow the last couple people up and take 2-3 minutes to come up the last 20' arriving at the ladder just as the last person goes aboard - a balance between maximizing the safety stop and not delaying the boat.
Of course if everyone did this, we'd all be waiting for someone else to go first until people started running out of gas. But since I usually have doubles I could wait a long time.
For deco dives in salt water, I plan the last stop at 20' as 10' makes little sense in 6' seas and will cut tables with DPlan where the stops are shorter but deeper.
After a cave dive, I will stay at the 20' stop for a few minutes, even after any deco is done and then will ascend very slowly from there to the surface - over a period of 5 minutes or so. If I am on O2 for the deco, I'll stay on O2 for the safety stop and slow ascent (with an air break if needed.)
Part of what got me here was training and theory, but a large part of it is just based on experience and adjusting the profiles so that I feel great after a dive without any fatigue or subclinical DCS symptoms.