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3mm or 5mm is fine. Some people are anal about not using more than 3mm on OEM studs. I have to go from what I have seen/used myself, and 5mm was fine for me using r-compound tires for 2 years of tracks, car is 5 years old and I have yet to damage or strip a single stud. You do not need extended studs if you stay at 5mm or lower spacers, it doesnt hurt to have them either, so its up to you at this point.
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