Hey millerman, maybe this tutorial will help you:https://www.growweedeasy.com/nebulas-super-simple-3-step-defoliation-tutorial
I harvest around 1,5-2.0 g/watt with this one for years. Would love 01101101… tell us what g/watt he gets with his no defoliation. Everyone who has a full canopy and is not defoliating/lollipopping will have only a couple of good developed top buds, the rest will be larvy and pale. If you are not into making concentrates you really waste the plants energy here. And its no bro science there are several studies about this subject proving that defoliation and pruning pays off when it comes to quantity and oil content, not just with cannabis but with most crops, its about the relation between source (leaf) and sink (flower). If you feed your plants consistently there is no need for nutrient depots that take energy itself to be hold by the plant and shade other parts of the plant that are more efficient. When it comes to photosynthesis, fan leaves (shade leafs) are not as efficient and dont have as many stomata as the smaller sun leaves.
The one negativ aspects about defoliation is that it stresses the plant. From minor defoliations it takes the plant a couple of hours to bounce back to full production, with bigger interventions it can take up to 3 days. I like to raise humidity a bit for a few hours after defoliation to reduce stress. After week 3 of flower you only should do small defoliation if needed, when budsites are shaded or leafs lay on top of each other leading to condensation what could result in mold issues.
During the weeks of bulking 4-7 its important not to stress as much. There are people who like to schwazz away every fan leav, wouldn’t recommend this especially if you are not familiar with the phenos you run. It’s always good to have some indicator leaves left showing if there are some deficiency’s going on in my opinion