While their still juveniles you should aim for a total tank turn over of 5 times per hour, but once adults (and depending on how heavily you stock) you'll want to aim for a turnover of 8 to 10+ times a hour. You might look into a sump at some point, but until then cannister filters are the way to go.
As for tips on the setup, be sure to add your rocks before putting in substrate so the fish can't excavate (and they will

) underneath and bring everything crashing down.
I found a great way to get your rock layout right without having to keep rearranging inside the tank, especially if you are short like me.

Use string to lay out the tanks perimeter on the floor or a table, then arrange and rearrange the rocks until you like them. Then tank a few pics from different angles so you can have a reference while you tranfer them to the tank.

Worked for me everytime, it's also a great way to make sure your layout is stable before it's in the tank.
Also, don't be a dipstick like me, and make sure you attach you background BEFORE you add anything to the tank.
Any other questions, don't hesitate to ask. -Dawn