If you're not an expert you should probably stick with one of the --preset modes. E.g. '--preset medium' or '--preset standard'. That will give you variable bitrate files with good quality.
lame -h -V 3 is what i use.
The speakers in telephones are tiny. That's probably a large part of it. The codec used to digitize voice signals for current DECT phones, G.726 [http://en.wikipedia.org/wiki/G.726] dates from 1990, so it was limited to the technology of that time. Modern codecs like speex probably do a better job!
MUCH better. record your voice at 8kHz and then try speex. it's REALLY excellent.
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