The video linked is spot on. How much neck tension you want is up to you... If your 6arc is in a gas gun, people typically recommend a higher neck tension (3-5 thou). Same for 223 if it's actually a 5.56 or 223-barreled AR.
Hiw much spring back occurs also seems to be voodoo, depending on the brass mfg, hardness (annealing vs not), etc. if a bolt gun, the easy button is sizing the mandrel 2 though under bullet diameter - you'll never get less than that, and if spring back puts you at 2.5 then no biggie. Start there and do some testing - smack your magazines around, maybe load 5 in the mag and only shoot the top 2 - then put 2 new rounds on top and do it again for ~10 rounds and then take those bottom 3 home and see if your seating depth was affected - add tension if so.
ETA - I took out my expander balls on my FL sizing dies and run the 21st century mandrel through after sizing. I haven't recorded any data that suggests it made a huge difference, but it gives me warm fuzzies. Even if it dropped my ES by 30 and SD by 5+, I'd never be able to shoot the difference or tell on paper.