I switched from years old Arctic silver 5 to Noctua NT-H1. It resulted in a dramatic difference. 64c loaded vs 84c -- I now suspect I had an air bubble which may invalidate the initial motivation for the work in the first place :-)
Most AIOs need servicing after a few years- find instructions on how to disassemble yours, clean the water block, flush the radiator, and refill with a deionized-water/glycol mix.
Most modern coolers will provide sufficient pressure to spread a pea sized amount of thermal paste to cover the whole cooler.
There are also thermal pads, both reusable and single use, that perfom well and don't require any guesswork.
If you want to paste, noctua has the best paste in terms of thermal resistance, but mx4 or mx5 both perform well, as does cryorig and a bunch of others.
The data disagrees. Too much paste is fine; too little is not.
Personally, I do an X if I'm not lapping, but that is more complex and a dot works just fine for most things.
also, Kryonaut is one of several high-performance thermal pastes that outperform NT-H1 and even NT-H2, but they require regular (~1 year) re-application. Noctua paste values stability over performance in this regard.
though if you need stability and performance, nothing really beats Honeywell PTM7950, even on a desktop chip.
[1]: https://faqs.noctua.at/en/support/solutions/articles/1010003...
Here's one of the test videos you can find on Youtube about the subject: https://youtu.be/aaxBYrZFJZM?t=199
That wasn't tested there.
It's pretty easy to get this right by using your head rather than following some ethos.
It's just a compound what helps with a heat transfer. Both CPU IHS and the radiator are not ideal surfaces, so if you install one on one without TP then there would be bubbles of air trapped in imperfections of the surfaces. They are not a problem per se but they do make the heat transfer worse, so IHS is hotter than it could be and a bit less effective to transfer the heat to the radiator.
You have two options to improve the heat transfer:
a) polish both the IHS and the radiator to a perfect surface, ie they would should mirror like; and then you should use a torque screwdriver to ensure what the cooler is tightened and leveled exactly right;
b) or you can just slap some thermal paste between them and call it done.
And in the second case you need 'just enough' of TP to smooth out the imperfections, but if you slpat too much then again you are making the heat transfer between the IHS and the radiator worse.
So if you ever find yourself minding about how much TP should you use then just start with a pea size, place the radiator (you can even screw it if that's your jam) then remove it and look at how the TP spread around the IHS. If it covers 90% with a thin film (and your radiator isn't the lowest shit tier polished with the old rusted raspel) when you are fine enough.
The only difference between 20yo and now is what IHS are way more larger so now you may find a need to use... a larger pea as a reference.