Video Conversion for iPhone 4 - best res/bit rate?

[Quackington]

Hi guys,

I would like to convert a few videos so that I can put them on my iPhone 4. Can anyone tell me what the max resolution I can convert it to is, along with a bit rate limit (if there is one)? I am planning to use HandBrake, but if anyone knows of a better application to use, I'd appreciate it. I still have VisualHub, which is quite good, but is no longer supported

Thanks.