Whataver plastic works for you and you like is the best. I have more than a few i fish consistently. Rage tail thumpers, craws, space monkeys and anacondas. I also like 7" power worms and gycb senkos. For flipping i like the Havoc Pit boss alot.
If im fishing ponds though i would deffinitely be throwing senkos, 7" rage tail thumpers and Rage tail craws. Just My own personal preference.
As far as working a t rig, theres not much to it. Cast it out and let it sink to the bottom. Give it a couple of small twitches and let it sink to the bottom, wait a few seconds ( sometimes i wait up to 10) and then do it again.
The Senko on the other hand is much much easier and is a proven producer. Cast it out and let it sink to the bottom. Raise your rod tip up about a foot and then let it fall back to the bottom on a semi slack line. The worm does all the work itself as it "wiggles" to the bottom. When it hits the bottom just let it sit for a while cause alot of the times this is in when the strike comes. Just keep repeating that process, it has worked very well for me. Also in my opinion, all senko type stick baits should be thrown weightless. If you weight them it takes away some of the wiggle the worm naturally produces. Dont worry about casting distance cause the senko is heavy enough on itws own.