Bullshit. Theres no diffrence with todays connections and computers. I remember trying to change between 0.01 and 0.1 in 2005 when I had 1mbit shitty connection and 70fps laptop. I saw some lag reducing there but nowadays there's no difference tbh.
The interpolation depends on your connection. First of all you need to get your updaterate settled and then set the interp. Very often playing online values like 0.02 or 0.03 work way better than 0.01.
Just try it out, you can instantly notice the effect. If you get choke with 100 update, you need to lower it and increase your interpolation. If you get no choke with 100 update just set the interp to 0. (Never use 101 update if the interp is set to 0)