Let's dissect frame into two facets: Your instant frame and your long-term frame.

Your instant frame is what gets tested during the first approach to a girl. What's her immediate image of you from the subtleties of your appearance and body language. To this day, it still fascinates me how quick every girl I cold-approach scans me. Their eyes just go all over the place and then rest at either intense wide-pupil eye contact or uninterested looking away.

Your long-term frame is what gets tested as you interact with people lengthily, your social circle, your third dates, your female roommates etc. How much do they value your time? How much do they respect you? How compliant are they when you ask them to do something?

When starting out as a beta, even though you're at an inherent disadvantage because these people already know you're a beta, long-term frame still is easier than instant frame. It can be built by theory, simply reading the many FR's, knowing how to stand up for yourself, realizing you don't need to please everyone around you, seeking validation of your actions only from yourself and not from others. People notice changes quick and they will react. So all you need at this stage is mastering shit-tests. They'll throw a bunch of them at you followed by a huge one where they'll stand their ground pretty fucking hard, some major drama or a tantrum etc. Once you've passed that unshakably, queue the respect, the tip-toeing around you in debates, the irrational laughs to your jokes, the assuming-you're-the-leader moments. It will be tested occasionally, but from my experience, they’re adorable little shit-tests compared to the ones at first, it’s like they’re not even trying.

With instant frame however, nothing can replace practice. All your subtle body language flaws, your occasional conversational stutter, your frame fluctuations are magnified because the girl's absorbing whatever information she can get about you. No amount of theory can prepare you for what to say next or how to control the interaction when you're staring in the eyes of a cute girl you just cold-approached. You need to put yourself in these situations and learn the skill of managing them, recovering from failures within the interaction, knowing what you can do better next time. You can never be prepared for everything she says, that's the beauty of the interaction really: anything can happen! This is why most PUA advice is deemed useless, they focus on these minor details. If she says this, say that. Once you find the hook point, do this. That makes you feel stuck in certain scenarios you want the girl to follow, else you’re unprepared. These things come by experience, don’t try to accelerate it too hard with theory.

Example: Identifying the right time to ask them out. I had a bad habit I wasn’t aware of where I asked girls out prematurely before building enough rapport. I was obsessed with the “guys take what they want” narrative and overcompensated my old reservedness. This caused me a few failures and flakes until a girl actually stopped me and taught me the lesson like a 5-year-old. I was already struggling for frame that day because I had just failed NoFap (again) and hadn’t talked to anyone since I woke up (work). So when I asked her out twice and she said she was busy, I started turning around to leave in an “Alright then guess that’s a fail, moving on” way. She grabbed my arm and said “I like your eyes btw, where are you from?” Translation: Just talk to me a bit more, I like where this is going.

There was no way I could identify this flaw in my game without experience, failing multiple times at different queues of IOI’s, and noticing which IOI’s show enough rapport to ask her out for later. You can’t gauge that shit objectively, you feel it. Experience in embarrassment is why stand-up comedians can handle heckles like bosses. They accelerated their frame-building by being exposed to a huge judgmental audience every fucking day.

TL;DR: You can learn to build your long-term frame through theory. You can only build your short-term frame through experiencing failures such as cold-approaching. So accelerate that part.