T5s for sure. I run an IC660 which over drives even the HO T5s. a few things to keep in mind to get best efficiency. You've got to keep them cool--ambient temp around 90-100 IIRC to extend bulb life and bump up the output (I think it's upwards of 20%). Also, you NEED NEED NEED high quality reflectors. I use the icecap ones and love them. Crappy reflectors, sub-par ballasts and no active cooling and T5s are worse than PCs.
FWIW, on my 40br with 4 T5s I get well over 200 par at the bottom of the tank running bulbs that winds up being about the color temp of a phoenix 14k.
FWIW, on my 40br with 4 T5s I get well over 200 par at the bottom of the tank running bulbs that winds up being about the color temp of a phoenix 14k.