I almost never change rates but set my radio as follows. I use just a little expo on low rates but quite a bit of expo on high rates. Most of my flying is done using about 1/3 of the stick movement. So I set the low rates and low expo where it needs to be. Then after setting max throw on high rate I hold 1/3 stick movement and look at the surface deflection. I flip the dual rate switch back and forth while holding that 1/3 of stick and dial up the expo on high rate until the surface does not move when I switch from high to low. This way the plane flys the same within the first 1/3 of stick movement no matter the switch position. You are never surprised if you take off on high rate. When you want to 3D you have the needed throw. I have found this works better for thumb flyers. Pinch flyers don't normally use as much stick movement. Everythng I fly has large control surfaces and found this method to work well.
David