I don’t know where the myth of running over square is bad. Some dumb instructor somewhere with a whopping 15 hrs in a complex airplane probably.
Running over-square is completely acceptable, and wont hurt your engine. Lycoming and Continental both have power tables for it. As well as Cessna, Mooney and Piper in their POH’s. Those are the ones I flew.
You’ll have the most efficiency with the max MP at the lowest RPMs. This will give the most air to fill the cylinder, and the slower speed will reduce rotational friction, and allow more time for a more complete combustion.
My Mooney was run with the throttle at full in until I needed to slow for approach, prop turning 2200 rpms.
My 180, I’m running 24-25” and 2250-2400 rpms, and any combo in between, depending on what kind of drag I’m pulling (floats or big tires) or what speed or fuel endurance I’m looking for.
I don’t do acro, but I’m guessing if you ask the pro’s, they set the prop somewhere between 2500 and max, and throttle is what it needs to be for the maneuver. That’s what we do for cropdusting and fire fighting.