When you go to Big Al, talk with Jeff (the fish manager). He is as AWESOME guy and always gives you the BEST advice and will not just try to sell you stuffs (he always stops me from buying things that I would think is necessary but actually not).
For my 20long I have the following stuffs to aid the flow:
1. 2x125gph aqueon HOBs
2. 1x110gph rio nano skimmer
3. 1 maxijet 400 (110gph)
But you can obviously add more (I have seen people using two koralia 2x240gph).
For the pico, you can take suggestions from this link:
http://www.nano-reef.com/forums/inde...opic=74703&hl=