I use a HF punch/flanger for most all of my plug welds. They seem to work fine.
I also have a HF spot welder that after a few years of owning, I finally used a couple months ago on a rocker panel and kick panel repair. It worked great overall! Super clean with almost no need to go black with a flap wheel to blend the plug welds. It looks to be a near identical copy of a Miller spot welder that was given to me since which is mounted to a Miller base with a foot pedal (for off vehicle work).
I would think 1/4" on thin sheet might be the most I would want to go since that is going to take more puddle and heat to fill in than the smaller holes which seem to work pretty well for me. I too start in the center and make one pass around to fill the hole. On sheetmetal, I prefer .023 wire, but it does have more of a tendency to be more finicky to feed roll tension and will bird nest in the feeder if it is not just right and your lead to the gun is not fairly straight or has gentle turns in it. .030 usually works OK for me as well, but I like how I can weld to thinner base metal that has lost some metal due to corrosion that has been cleaned away in the cases where you can not cut out all the way back to 100% solid metal (often in flanges or seams were new panels attach). The .030 will often want to blow through even on low settings where the .023 will not.
This is all based on my Miller 210 with gas.
There is another type of spot welder that uses two independent hand held electrodes. I forget the name of it and I could not locate it with a quick Google search by the terms I used. My dad's buddy has one, but I have not personally tried it yet.
I think it is this one:
http://www.handsontools.com/Lenco-L4000-LENCOSPOT-MARKII-Autobody-Dual-Spot-Welder_p_1095.html
There are also some other cheaper spot weld or pseudo-spot weld guns from Eastwood that are operated single sided do you do not have to have some of the crazy shaped tongs or for places were the back is not even accessible by tongs or a hand held electrode.