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I always go with a brand I know is good from personal experience. I recommend Arctic Silver 5 or Arctic MX-4. Silver 5 is more like warm peanut butter consistency. 

I used them both and with an overclocked i7 7700K with 1.33V (which is also a quite hot chip to begin with) both kept the same around temps 30c-38c underload the hottest I seen is 65c-70c this is with a strong stress test. You could delid and get even better.

 

I never spread so i can't really comment on that.

First watercooled System

Build Name: White Knight

OS: Windows 11 Pro 64-bit

Monitor: Alienware AW3423DWF 1800R Curved Ultrawide 3440x1440 QD-OLED 157hz 10 bit 0.1ms

Chassis: Lian Li 011 Dynamic EVO w/ 2x120mm Corsair QL RGB Fans on the bottom 1x120mm on back exhaust

Top Rad & Fans:  Corsair 54mm 360mm w/ 3x120mm Corsair ML Pro RGB Fans

Side Rad & Fans: Corsair 30mm 360mm w/ 3x120mm Corsair QL RGB Fans

Motherboard: Asrock X670E Steel Legend

CPU: AMD Ryzen 7 7800X3D w/ Corsair XC7 RGB Pro w/ Kyrosheet

Memory/RAM: Corsair Dominator RGB DDR5 2x16GB 32GB 6000Mhz

GPU: Asus GeForce RTX 4080 TUF w/ EK-Quantum Vector2 Nickel/Plexi & Backplate

Pump/Reservoir: Corsair XD5 RGB

Coolant: Corsair Clear

PSU: Lian Li Edge 1000W

Boot/OS SSD: Samsung 970 EVO Plus 500GB NVMe

WZ/2042 SSD: Samsung 850 EVO 250GB

Game SSD: Samsung 980 Pro 1TB

Performance/Editing HDD: Western Digital Black 1TB

Storage HDD: Western Digital Blue 1TB

Mouse: Razer Lancehead Tournament Edition/Razer Mamba

Mouse Mat: Corsair MM700 RGB

Keyboard: Razer Ornata Chroma

Microphone: HyperX Quadcast

Headset: Razer Blackshark v2 Pro

Eyewear/Glasses: Gunnar Optiks Razer FPS

Camera: Razer Kiyo Pro

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I use the noctua one, but any mentioned above will do.

 

just apply a pea size dot of thermal paste in the middle of the cpu ?

 

MSI B450 Pro Gaming Pro Carbon AC | AMD Ryzen 2700x  | NZXT  Kraken X52  MSI GeForce RTX2070 Armour | Corsair Vengeance LPX 32GB (4*8) 3200MhZ | Samsung 970 evo M.2nvme 500GB Boot  / Samsung 860 evo 500GB SSD | Corsair RM550X (2018) | Fractal Design Meshify C white | Logitech G pro WirelessGigabyte Aurus AD27QD 

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I use MX-4 & haven't had any issues. Most pastes will only vary by a few degrees at most. 

 

As for spread, I once say a guy use clear microscope slides to look at paste patterns from various install methods. Pre-spreading did have a chance to introduce air pockets into the paste. Normally a cooler that is properly tightened down with the right pressure should negate this though.

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The type of thermal paste can make a difference in cooling but it's usually not a big one when comparing decent pastes to better ones. Most coolers come with decent paste. 

The application can also make a difference but it's also usually small. 

If you ever need help with a build, read the following before posting: http://linustechtips.com/main/topic/3061-build-plan-thread-recommendations-please-read-before-posting/
Also, make sure to quote a post or tag a member when replying or else they won't get a notification that you replied to them.

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