Earlier quoted context omitted.
Quinn Nelson (a.k.a. Snazzy Labs) recently did a couple of videos where he replaced the stock thermal paste on a 2017 MacBook Pro with a liquid metal thermal paste [1] and then 3 months later with a standard thermal paste [2]. With the liquid metal paste the CPU temps dropped 10°C, ran 200MHz faster and the MacBook Pro didn't thermal throttle. The standard thermal paste also saw a 7-10% improvement in thermals compar…
When working as intern at an Apple store more than 10 years back the instructions from Apple for reassembly would always tell to put a huge amount of thermal grease on the CPU. So much that it would be squirted out from under the heatblock in large blobs. I always found it odd as I was used to add just as much as was needed without spilling over. Never read any research on it though so I'm curious what was the right…
Now, in real life, CPU, GPU and heatsink don't have the perfect, more-than-mirror finished surface. There are small gaps and small peaks that prevent a full contact. And those gaps are filled with air. Air is a bad heat conductor. So, to reduce this bad, bad air effect, you fill the gaps with thermal paste.
Thermal paste will be better than air pockets. Thermal paste will be worst than metal/metal (CPU/GPU/heatsink) contact. So, put as little as thermal paste as needed, just to fill the gaps.
But put too few paste, or don't cover everything, and you'll end up with more gaps: the paste will prevent those metal/metal peaks contacts and if not spread evenly it will leave bigger gaps.
If you can't know the ideal, it's better to have a little more paste (but covering everything) than to few or badly spread (leaving bigger gaps).