i'd say medium-low flow through the sump, and push your real waterflow using powerheads. My 120g tank is softie/lps/sps and it's pushing 4000gph through powerheads and 500gph through the sump, and I still feel it's not enough sometimes.
I think WHERE your flow is can be just as important as how much flow is in the tank. That's where I like powerheads because you can move them around and get them exactly where you need them. Everyone has their rock laid out different, so moving powerheads around for your own tank can provide flow exactly where you need it.
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Everything I put in my tank is fully dependant on me.
Last edited by kwirky; 05-10-2007 at 05:27 PM.
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