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You are right, extra waterfall flow does not help that much. And sump turnover is almost irrelevant.
What's most important is an air/water turbulent interface, which faster downfalling water can help with. But this can be outweighed by detaching slime from the screen.
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Inventor of the easy-to-DIY upflow scrubber, and also the waterfall scrubber that everyone loves to build:
http://www.reefcentral.com/forums/showthread.php?t=1424843
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