I regularly see 0 spreads on AUD/USD GBP/JPY EUR/JPY AUD/JPY EUR/USD GBP/USD and USD/CAD through the EFX demo (I'm still demo'ing - going live in a month or so) - especially around the European and American openings and sometimes in between... GBP/JPY is regularly around 2-3pips (compared to the likes of 7 or 8 on other market makers) at other times too.
Rainbow is what I'm exclusively focusing on at the moment, the trading time suits (Euro open - i.e 6pm after I get home from work), I'm more comfortable with getting in and out of trades really quick and like the troll-man suggests, it's much easier to be disciplined when you're not glued to a screen for 8 hours!
Retracements is the easiest - yeah - but I only trade them in the direction of the 30sec or 1 min trend. The thing I'm finding difficult at the moment is detecting when the market's start ranging so - I've still got a bit to go before I'm happy to go live.
It's easier to do the aggressive entries on GBP/JPY with EFX than Oanda or some such too - you can watch the chart in Oanda and keep an eye on the spreads in EFX and can sneak an extra 2 or 3 pips in if you train yourself.