I always hear that all the settings are broken anyway.
Pick from DC might be fine if you want bench minutes and aren't trying to lock any starters in for 48 minutes. Just make sure not to have any bench players not in your DC or it might still use those guys.
Strictly follow is best used for training if you want to get your trainees 48 minutes in a single game by setting them to all 3 slots for that position. If you're looking for bench minutes, this strategy may not be for you. Though you could set both bench slots per position to the same guy and hope that gets him in. Doing that, I usually get ~35 minutes for starters and ~13 for bench players