Anti Skate on the REGA RP3 should be set to the same as tracking force.Yes you can play around with it while the record is spinning. Be careful ,make small adjusts.
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My experience is similar to Viridian's. With Rega style arms and others, I've obtained optimum sonics (to my ears) by setting A/S to one half or less of the scale on the arm. Many high end arms don't have a scale at all. They assume you'll adjust A/S by listening.
The VTF and A/S scales on Regas are notoriously inconsistent from one sample to the next. I'd recommend using a decent scale to get VTF in the ballpark for your cartridge, then adjust both parameters by listening (to music, not test tones).
You can adjust antiskate on the fly with no problem (unless you #$%# it up, LOL!)
Many Rega owners bypass the spring-loaded VTF mechanism on their tonearms by setting the tracking force dial to minimum and then using the counterweight's position to set VTF. No matter what, I would use a good scale rather than rely on the arm's VTF numbers.
I set the VTF with the tonearm dial but checked it with the simple Shure balance scale.
I backed off on the bias just slightly and it seems to sound pretty balanced. I think I need to let the cart run in a bit. I've got a Rega Elys 2 cart coming. I thought I would give it a try since it is the recommended cart. I've heard reviews that the low end is slightly bumped so it may be just what I am looking for. If that isn't the solution, I've read the Ortofon 2M Black is a highly detailed cart PLUS a robust low end response.
Jambalaya (great song, I am partial to the Lucinda Williams version but there are so many great ones, oh yea, it's a great dish as well), the three hole Rega mounting does not conform to the Van Baerwald or Stevenson mounting maths.
Try the three screw mounting, as God and Roy Gandy intended, but also download the Rega Baerwald protractor from The Vinyl Engine, or use a standard protractor. You will not be able to use the third, center, screw, but I have preferred this mounting will all of the cartridges that I have tried in the Rega arms, and I have tried many. If you prefer the three point mounting, it's easy to go back.
I have been playing cart swap and at the same time experimenting with the bias adjustment. Thanks for the advice on adjusting bias on the fly. Nothing has exploded or snapped yet. Making the adjustment very slowly as suggested you can hear small differences.
I've got a Goldring 1012ex coming and hope that might be my permanent cart.