I currently run a local FTP server on a old prebuilt machine that I slapped some extra storage in. It more or less works as intended, but I can't help but feel I'm not getting enough out of it, and there are weird side effects to this - transfers sometimes go in "bursts", etc. Is FTP really a proper protocol to be using over LAN, and what would you recommend that would not bring any issues with lower powered machines (core 2 duo, windows 7 etc.) SMB interests me after seeing Linus's 10gbit networking video, but I can't seem to find a definitive answer. Windows/cross platform is a bonus. If its a big enough improvement, I'll consider switching the PC over to a light linux distro (it is also a Plex machine.)
edit: Also, if it's easy to set up for my friends, whever they stay over with their rig for a few days, this is a great bonus.