To open the link in the same page use this:
Code:
<a href="http://www.example.com" target="_self">link</a>
There is no need to use any frames, just copy the page to make any new page.
Using frames was good in the early days of the internet, because the internet was very slow.
Now you don't need to use it anymore, because of these 3 reasons:
1 - The internet is much faster now.
2 - You're using an external CSS file which makes your pages very small.
3 - It's not good for search engines they get lost in your frames.