Lift enough weight so that you really have to grind out your last rep, but don't compromise form. Also for running, it really depends on your goals. You said you didn't want to be a body builder, just bigger and stronger, I'm assuming you mean cardio wise as well? If so, what I do is 3 miles a morning every day. But that does impede how much weight I gain, which is good and bad. Really man, just go out running at a steady jog, and go until you've had a nice run. Its all personal. But really for strength gains do the routine wukka posted, you'll see great gains in numbers.
I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.