The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
If you're new, I'd say go 8 to 12 because we want to get really comfortable with the movement pattern. And so if you're only doing sets of four or sets of five, then you're not repeating the movement enough to get really proficient with the technique.
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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
Would love a "what would change this verdict" RSS feed. Sign me up if it exists.
repetition range I would probably stick in the like five to eight window initially for this person because you can get enough little fatigue you can also bail pretty easy it's heavy and you're practicing this is a big distinction you want to practice perfect repetition