You mention the compression of the Soundclick site - when songs are uploaded there, they've already been compressed?
What happens is they are re-encoded to meet the site's requirements. As you might imagine, encoding the same file twice does not enhance its fidelity!
This applies to free Soundclick accounts only. Paid "premium" accounts just store the files you upload, without modification. But free accounts are restricted to 128kb/s CBR.
Anything else you send them, even 128kb/s VBR, will be automatically re-encoded and their quality reduced. Experimentation has shown that sending them a higher-quality file results in less degradation. But sending high-quality MP3s means bigger files, so you run into the catch-22 of the 10MB size limitation. You therefore want to send them the highest quality file that comes in under 10MB in size.
LAME has a boatload of options. Here is a
list.
As for quality options, generally the higher the bit rate the better. 64kb/s is OK for speech. 128kb/s is about the minimal acceptable quality for music. 192kb/s is a good compromise between quality and file size. 256kb/s or 320kb/s is near-CD quality.
You can specify either constant or variable bit rates. With the latter, the encoder uses higher bit rates for sections that have a lot of high-frequency content and lower bit rates for sections that do not. The result is better resolution without increasing file size too much.
Use the -V n option to allow LAME to use variable bit rate (VBR), where n is a number between 0 and 9 that indicates the quality level. -V 0 gives the best quality, -V 9 gives the smallest files.
If you have a file size limitation (as with a free Soundclick account) you'll have to experiment to find which option you can get away with for any particular song. Start with -V 0 and see how big the file is. If it's too big, work your way down from -V 1 to -V 9 until you get the file size down where you need it to be.