I use the ten minute rule
the total cooking and resting time for any steak should never be more than ten minutes.
Your pan/griddle must be heated until it it as hot as you dare, then keep heating for another minute.
Steaks MUST be room temperature, or it all goes to cock, so do not say you were not warned
Throw steak onto the griddle and leave it alone, do not poke/prod/shimmy/shake/interfere with or move it at all.
When the prescribed time has passed turn it over and again leave it the hell alone, only moving it to a warm plate to rest
TIMINGS
rare: two minutes per side, six minutes resting
med: three minutes per side, four minutes resting
well done: four minutes per side and two minutes resting.
Salt and pepper the steak as you wish, before or after cooking it really does not make a difference providing you do not let it sit for ages with the seasoning on.
If you wish to use oil, then rub it on the steak, you will smoke yourself out of the house if you oil the pan.