"ulx help" would allow you, if you're a superadmin, to see all the commands you can grant someone.
If you want it in list format elsewhere than Gmod, we have a "what ULX commands should I see in "ulx help" in our FAQs forum area.
As for speed, once you've added a few permissions, you could open gmod/data/ULib/Groups.txt and manually edit the VIP section of that file.
(We always recommend backing up the original file stored there first.)