Just my two cents..step them up when you see roots in the bottom holes of the container you are growing, especially if you are newer to growing any type of plants. This allows the the plant and rootball to come out more easily with less chance of damage caused by the soil breaking apart and tearing your roots off. Once you have them out of the container gently scar the sides of the roots with a knife or finger, this will not hurt the plant and will stimulate more root growth faster. If you are new to growing you might like to let the soil dry slightly before doing this as it will hold together more easily.
It is very hard to rootbound a plant in a 3 gallon or bigger container, yes you will have a crowded rootball but far from rootbound. Personally I am an organic soil grower and like to step my plants a few times during the grow to give it fresh soil making me less dependent on needing additives to give me the proper growth I am looking for.
Everyone will find their own method they will prefer, I suggest you try several and see which works best for you and your needs.