sponge filters
There is no easy answer to that; it really has a lot to do with the fish.
Some fish need very slow flow especially when breeding.
But that being said you don't want a lot of flow just blowing through the sponge it would not hold much of the live bacteria.
a nice even flow of bubbles is usually good. A goo air diffuser is also important, and I change them regularly.
Aslo clean out the sponges in water change water, never in tap water. The cloramines will kill off the bacteria.
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