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If you want to gain muscle mass as quickly as possible you have to try to increase the weights you use during exercise repeatedly in small increments while sticking to proper technique while lifting. Only when the muscle is exposed to progressively larger loads will it adapt and react by growing.  This principle is called the "overload-principle" and is not only the basis but the only way of building muscle mass. Let's say you are barely able, using maximum exertion, to complete 7 repetitions without assistance, using 90kg (200 lb) while doing benchpresses. If you want to continue to stimulate your chest muscles to grow you have to break this limit. During your next set or your next training session you have to either perform more than 7 repetitions or increase the weight used to 92 or even 95 kg (205 or 210 lb). This is the only way to assure that your muscles receive sufficient growth stimulus and therefore increase in size. If you are not sure whether you are actually performing an exercise correctly, please ask an experienced trainer or bodybuilder to show you how. Let common sense as well as your feelings guide you as to the speed of the individual repetitions.