Don't listen to the guy claiming defoliation is, "bro-science." He doesn't know what he's talking about.
In veg, I defoliate at Least once a week. It lets more light to branches, which in turn, help the branches grow. You'll have a lot more "main" branches with defoliation than you would by just leaving shade leaves cover those potential branches.
In flower, i defoliate a little during weeks one and two. On week three, i do a heavy defoliation. It helps let light to more bud sites, thus helping your buds get bigger. After the heavy week three defoliation, i let the plant do it's thing. The only leaves i take off after week three are any shade leaves that point toward the middle of the plant. They usually cover buds and keep them in the shade, which isn't something you want.
There are a couple good YouTube growers that go over this sort of thing. GrandMasterLevel is the best, in my opinion. He has a two-leaf "top" method, which basically tops each branch without the stress of topping or removing branch growth. There's also Mr. Growit and Beastcoastgrower420. They have a lot of very helpful information on indoor growing, as well.