the latency is the amount of time (ns) it takes to initially access your memory. ideally, SDRAM is PC133 (or higher) with a CL2 latency.
what is best for you depends on the memory you have, and it's pretty much unique to your system. try it one way, and then change it until you find what works out the best
that's what overclocking is all about--experimenting ;D
your memory should say cl2 or cl3 on it.
if it is cl3 setting to cas2 it will run at 100 mhz at cas 3 it will run 133 mhz.if its cl2 definately run at cas2,it will run 133 mhz.
check sandra if it doesn't say on the memory.
The best thing to do is set it to "cas 2", then run alot of memory intensive progs. If it runs then you are all good, most cas 3 ram will do cas 2 at 133, mine craps out at like 145 or so, though I have some new stuff onthe way.
You can tell you memory's CAS latency rating (according to the Serial Presence Detect) through ctSPD..... the link to the download should be on the front page archives under "Memory" methinks....
Once you have the progie, set your CAS latency and other memory settings accordingly.
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