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Damn, forgot one more question...

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The only way is to test it out yourself or check with someone who are using that bios to see if they notice any performance improvement. Sometimes help and sometimes stay the same or worst than before, all depend on the revision of the bios. You want to back up all the bios files, so you can flash a bios back to the one that work best untill a new or better one comes along.
 
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