I limit my frames to two per page. Usually a table of contents and a main page window. This simple use of frames will usually suffice. In some cases, more than two frames work. A good example of this is The Virtual Bartender, where three frames adds the feel of a drink recipe book.
Tables are very different, but serve a similar purpose, but within a single window.
Tables are used to link text or images or links together in a particular format. Keeping items linked allows the designer to express a though regardless of the viewers font style, font size or browser type. I'll cover the importance of these things later.